1/12/25 | LEG SESSION

SESSION :

1. SEATED LEG CURL
hip width stance and leaning fwd
3 sets : 15-12-10

GLUTE HAM RAISE
hip width anchored stance
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.
4 sets : 5-5-5-12 to 15
*prog overload each set in succession

POST EXHAUSTION
SINGLE LEG REVERSE HYPER
hip lined up with pendulum. do both sides
2 sets : 20 to 25
*prog overload each set in succession