8/24/24 | LEG SESSION
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. SEATED LEG CURL
feet together
2 sets : 10 to 15
*do both sides
KNEELING RAZOR CURL
done from glute ham anchored position, with a front to back
motion leverage on knee flexion like a leg curl. hip width stance.
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. HANGING BB SPLIT SQUAT
bar suspended underneath you with longer stride position.
you don’t want forward knee travel.
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION
45 DEGREE HIP EXTENSION
neutral spine with strict hip hinge. tarin as much ROM as
possible
2 sets : 10-10
4. CLOSE STANCE SMITH MACHINE BOX SQUAT
hip width stance with vertical torso. set box to as low as you can
handle while maintaining a full foot on the floor ( not going onto toes
with heel floating ) .
*prog overload each set in succession
3 sets : 15-12-10
5. DEFICIT TRANSVERSE PLANE 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