9/7/24 | LEG SESSION
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. LYING LEG CURL
feet together
2 sets : 10 to 12
GLUTE HAM RAISE
hip width stance
2 sets : 0-1 RIR
*RIR = reps in reserve
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
2. SMITH MACHINE LOW BAR GOOD MORNING
hip width stance with low bar position. have to walk feet back to
get the proper hinge position on a smith.
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession
3. LONG STRIDE BB HIP THRUST
hip width stance with slightly obtuse shin angle in
top thrust ( leg angle at knee is greater than 90 degrees )
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION
45 DEGREE HIP EXTENSION
neutral spine with strict hip hinge. train as much ROM as
possible
2 sets : 0-1 RIR ( you should be smoked already by this point )
4. BELT SQUAT
hip width stance with toes out slightly. i use wedged heels
for more upright position which is more quad bias.
*prog overload each set in succession
*sub db goblet squat if no belt squat
3 sets : 15-10-6 + drop 10
^muscle mechanic : vmo & rec fem variations
5. SIDE LYING HIP RAISE
side plank position with double hip abduction
*amrap = as many reps as possible
^muscle mechanic : cable curtsy abduction
3 sets : 0-1 RIR ( match sides for reps