7/27/24 : LEG SESSION
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. LYING DB LEG CURL
db held in feet with ankles dorsiflexed. do from a lying position.
2 sets : 10 to 12
*do both sides
GLUTE HAM RAISE
hip width stance
2 sets : 0-1 RIR
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
2. DB RDL
hip width stance ( wear straps for grip on dbs )
2 sets : 8-8 ( in spinal flexion range, meaning deep controlled hinge )
2 sets : 6 to 8 + rest pause failure ( in deepest neutral spine position you can reach )
rest periods : 2 min
*prog overload each set in succession
*if you move poorly or are afraid to use the exaggerated range on first two sets,
simply train a range you can maintain good composure with.
3. HANGING BB SPLIT SQUAT
longer stride length with bar held suspended underneath you
3 sets : 8 to 12 ( match sides for reps )
*prog overload each set in succession
POST EXHAUSTION
NORDIC LEG CURL
band deloaded kneeling posterior chain developer
2 sets : 0-1 RIR
*RIR = reps in reserve
4. BB SQUAT
high bar position with hip width stance and heels
wedged for vertical torso position in deep squat range.
*prog overload each set in succession
3 sets : 10-10-20 ( 20 rep set is set of 10, the rest pause till 20 is reached )
5. SIDE LYING EXTENDED RANGE HIP ABDUCTION
straight leg raise from side supported position. allow top hip
to drop fully into a deficit off edge of bench. this means hips all the way to
one end of flat bench. do both sides.
2 sets : amrap ( match sides for reps )
*amrap = as many reps as possible