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

SESSION :

1. STANDING LEG CURL
done unilaterally on kneeling/standing leg curl machine, or works
on some leg extensions. garage gym people can get a monkey foot boot for
holding a db.
2 sets : 10 to 15
*do both sides

RAZOR CURL
glute ham raise, but with a straight out and back
motion in knee flexion. works best on a floor glute/ham.
hip width stance in keeling position, then knee flexion eccentric,
followed by a iso leg curl, that comes back with the body moving on
that fixed position.
2 sets : 0-1 RIR

MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO

2. 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

3. SUMO STANCE BB DEADLIFT
sumo position with double overhand grip at
shoulder width. slow negatives for eccentric stress.
3 sets : 10-8-6
*prog overload each set in succession

POST EXHAUSTION
CONTRALATERAL & UNLATERAL DB RDL
single db in off hand of hinge leg. do both sides
2 sets : 8 to 10 ( match sides for reps )