10/19/24 | LEG SESSION
LEG SESSION
HAMS | QUADS
FRONTAL PLANE GLUTES
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SESSION :
1. LYING LEG CURL
hip width stance
3 sets : 15-12-10
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. BB SLDL ( STIFF LEGGED DEADLIFT/RDL )
hip width stance with just outside shoulder width pronated grip.
train pure hip extension with a neutral lumbar spinal position ( this means
that ROM varies individually )
4 sets : 10-8-6-4
rest periods : 2 min
*prog overload each set in succession
3. LONG STRIDE DB SPLIT SQUAT
dbs held at sides with longer stride length ( shin should be vertical
in bottom position of squat ) do both sides
3 sets : 15-10-8
*prog overload each set in succession
POST EXHAUSTION
SINGLE LEG REVERSE HYPER
do both sides
2 sets : 20 to 25
*prog overload each set in succession
4. SMITH MACHINE CLOSE STANCE BOX SQUAT
hip width stance with heels wedged. goal is vertical spine while maximizing
hip and knee flexion. high bar loading position on back.
3 sets : 10 to 15
*prog overload each set in succession
5. QUADRUPLED CABLE HIP ABDUCTION
all fours position on floor with cuffs on ankles with hooks to inside.
side positioned to cable with outside leg attached. make sure pulley is set very low and pull leg
out to the side and upwards a bit. do both sides. imagine a lateral band walk here but on the cable
with ability to get a stretch position across the frontal glute plane.
2 sets : 12 to 15