11/2/24 | LEG SESSION
LEG SESSION
HAMS | QUADS
FRONTAL PLANE GLUTES
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SESSION :
1. SEATED LEG CURL
legs together stance
3 sets : 15-12-10
NORDIC LEG CURL ( POSTERIOR CHAIN DEVELOPER )
hip width anchored stance. need accommodating band resistance here to train
any number of reps typically unless you’re incredibly elite. knees, hips, and shoulders
all stay in line as you train knee flexion ( leg curl ).
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. SUMO STANCE STRADDLE LIFT
sumo position stance with heels in and toes out. weight held
centered to body with emphasis on hip abduction, and a more forward
torso kept in neutral position. i use 12 inch box deficits and a t bell for
loading these.
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION
SINGLE LEG DB CONTRALATERAL RDL
db held off hand to working side. soft knee with full hip extension ( hinge )
do both sides.
2 sets : 8 to 10
*prog overload each set in succession
4. SHORT STRIDE DB BULGARIAN SPLIT SQUAT
shorter stride length with front foot wedged. torso vertical and emphasize
knee flexion over the toe. do both sides.
2 sets : 10-8 + drop 6 + drop 0-1 RIR ( last drop is bodyweight only )
*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