11/30/24 | LEG SESSION

SESSION :

1. STEEP DECLINE LYING DB LEG CURL
use a 45 degree or so decline and hold db between feet. squeeze hips into
adduction as well as knees and ankles.
3 sets : 15-10-8

GLUTE HAM RAISE
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 ). works best using a ghr machine,
but can be rigged up with some effort.
2 sets : 0-1 RIR
*RIR = reps in reserve

MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO

2. BB GOOD MORNING
high or low bar position based on mobility. soft knees
with slight bend. keep spine in neutral range. train as much hip extension
as you can while honoring textbook form. stance is hip width. i set spotter arms on
rack for my depth/range of motion.
4 sets : 10-8-6-4
rest periods : 2 min
*prog overload each set in succession

3. WESTSIDE BOX SQUAT
done in sumo stance with low bar position loading. set box
height to your lowest possible depth – it helps to use a pad on the box to
squish down in the bottom, but you want to stay tight and not relax on the
box. you need to push the hips open hard ( abduction ) and sit back so you
can get into the posterior chain.
3 sets : 10-8-6 + drop 10 to 12
*prog overload each set in succession

POST EXHAUSTION
 REVERSE HYPER
spine lined up with pendulum
2 sets : 20 to 25 ( match sides for reps )
*prog overload each set in succession