06
17
2024

6.18.24 | LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS 

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. SIDE LYING HIP RAISE
side plank position bent knee hip abduction, with bottom hip lifting
your body upwards and top leg opening in similar abduction.
3 sets : 0-1 RIR
*match sides for reps

 

2. SEATED LEG CURL
2 sets : 15-12
*do both sides

NORDIC LEG CURL
hip width stance
2 sets : 0-1 RIR

MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO

 

3. BB GOOD MORNING
hip width stance with low bar bb position.
use spotter arms in a rack to control depth ( trying to
train max range with good form )LON
4 sets : 8-8-8-8
rest periods : 2 min
*prog overload each set in succession

 

 

4. SUMO STANCE STRADDLE LIFT
done with t bell or loading pin ( can sub db ) and typically from an
elevated surface for a deficit to increase available ROM. sumo stance position,
with paired hip extension and flexion together ( similar to low bar squat position )
3 sets : 12-10-8 + any RIR
*prog overload each set in succession

 

POST EXHAUSTION
LYING LEG CURL
 hip width stance
2 sets : 10 to 15

 

5. SMITH MACHINE CLOSE STANCE BOX SQUAT
hip width stance. goal is vertical torso position with as low of box as you can
squat to with keeping good form. knee flexion is the focus here.
3 sets : 12 to 15
*use short rest periods

 

 

6.  REVERSE HYPER
legs together
2 sets : 30-20

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