12/28/24 | LEG SESSION
LEG SESSION
HAMS | QUADS
FRONTAL PLANE GLUTES
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SESSION :
1. LYING LEG CURL
hip width stance
3 sets : 12-8-15
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
just outside hip width pronated bar grip. stance is just inside hip width.
you want to keep your shins more vertical to put more tension on the hip extension, so less
knee flexion basically. this can make the range of motion you have change without
the knee flexion so train the position, not the principle.
4 sets : 12-10-8-6
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
legs together
2 sets : 20 to 25
*prog overload each set in succession
4. CANNONBALL LEG PRESS
feet low on platform and inside hip width. you will go
into the toes if you can take them that deep. always train deep flexion
under full control. earn
3 sets : 20-15-10
*prog overload each set in succession
5. BANDED HEAVY BAND LATERAL WALKS WITH DBS
STACKED ON SHOULDERS
heavy hip circle band just above the knees with as heavy of dbs as you can shoulder,
stacked vertically on your shoulders. this will make this nasty taking long steps to the
side. go all the way one way and then back the other.
2 sets : 20-20