10/5/24 | LEG SESSION
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. SEATED LEG CURL
legs together
2 sets : 12 to 15
GLUTE HAM RAISE
hip width anchored stance with toes slightly inward. hips, knees,
and shoulders in line. negatives are to near full knee extension.
2 sets : 0-1 RIR
*RIR = reps in reserve
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
2. LOW BAR BB GOOD MORNING
hip width stance with low bar position. soft knees ( slight bend )
with neutral spine position.
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession
3. HIP EXTENSION ( BACK EXTENSION )
inside hip width stance with toes pointed down ( don’t let feet
turn out ) neutral spine and emphasis on the stretch position.
3 sets : 10-10-10
*prog overload each set in succession
POST EXHAUSTION
SINGLE LEG REVERSE HYPER
do both sides
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 : 15-12-10 + rest pause failure
^muscle mechanic : vmo & rec fem variations
5. SEATED MACHINE ABDUCTION
3 sets : 25-20-15