9/21/24 : LEG SESSION
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. SEATED LEG CURL
feet together
2 sets : 15-12
INVERSE LEG CURL/NORDIC CURL
hip width stance and closed chain with knees, hips, and shoulders
in line with each other. use controlled eccentrics and a band deload for
scalable concentrics…meaning allowing you to actually perform both sides of
the rep due to high difficultly.
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. SINGLE LEG DB RDL WITH CONTRALATERAL LOADING
unilateral rdl with db loaded in opposite hand as lead leg ( contralateral )
do both sides.
3 sets : 8 to 10
*prog overload each set in succession
POST EXHAUSTION
REVERSE HYPER
feet together with full dynamic swing method
2 sets : 20 to 25
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. SEATED MACHINE ABDUCTION
3 sets : 30-20-15