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

SESSION :

1. SEATED MACHINE ABDUCTION WITH ADDED
GLUTE BAND
put a light glute band just above the knees to add progressive
abduction resistance in the movement.
3 sets : 25-20-15
*match sides for reps

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

GLUTE HAM RAISE
hip width anchored position
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 )
4 sets : 8-8-8-6
rest periods : 2 min
*prog overload each set in succession

4. WESTSIDE SUMO STANCE BOX SQUAT
wide sumo position with back squat loading. set box to parallel, or whatever
lowest setting you range with your mobility. big emphasis on hip abduction
as you control every rep to the box.
3 sets : 3-3-3  (heavy )
1 set : 10 to 12 ( light )

POST EXHAUSTION
45 DEGREE HIP EXTENSION
hip width stance with neutral spine pulling with the hamstrings, and
squeezing to the glutes.
2 sets : 10 to 15