8/10/24 : LEG SESSION
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. SINGLE LEG STANDING/KNEELING LEG CURL
use machine, monkey foot, or some leg extensions will be appropriate
to hack for these.
2 sets : 15-10
*do both sides
NORDIC LEG CURL
band deloaded kneeling posterior chain developer
2 sets : 0-1 RIR
*RIR = reps in reserve
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 very 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. LOADING PIN STRADDLE LIFT
sumo stance position with hip extension and flexion…fwd
torso squat to bring in the posterior chain a bit more. keep neutral spine
position and emphasize hip abduction in each rep.
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION
GLUTE HAM ROLLER/SWISS BALL CURL
back supported floor position glute ham raise using cart or a swiss ball. hips high while
performing a leg curl.
2 sets : 0-1 RIR
4. SLLP ( SINGLE LEG LEG PRESS )
low foot position with hip width alignment. goal is flexion of the
hip and knee, while keeping full foot on platform in the bottom position.
this varies based on mobility.
*prog overload each set in succession
3 sets : 10-10-15 to 20
5. DEFCIT TRANSVERSE PLAN HIP ABDUCTION
use 2 benches to elevate the side plank position with legs in bent position.
this allows a deficit for you to sink into a deep glute stretch on the medius.
the exact opposite as a Copenhagen position which we do frequently also.
2 sets : amrap ( match sides for reps )
*amrap = as many reps as possible