1/26/25 | LEG DAY
LEG SESSION
HAMS | QUADS
FRONTAL PLANE GLUTESÂ
—————————————
SESSION :
1. SEATED LEG CURL
legs together and leaning fwd
3 sets : 15-12-10
NORDIC LEG CURL
hip width anchored stance
2 sets : 0-1 RIR
*RIR = reps in reserve
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
2. SINGLE LEG CONTRALATERAL DB RDL
db held in off hand as lead leg. hinge sharply with slight
bend in the knee. do both sides.
3 sets : 12-10-8
rest periods : 2 min
*prog overload each set in succession
*muscle mechanic : belt squat rdlÂ
3. SUMO STANCE BB FRONT RACK BOX SQUAT
front squat loading in sumo stance. set box as low as you can train with
good form. torso will have to be more upright and hips need to be OPEN big to
use the hips.
4 sets : 8-6-4-10
*prog overload each set in succession
POST EXHAUSTION
REVERSE HYPER
hip lined up with pendulum. do both sides
2 sets : 20 to 25
*prog overload each set in succession
4. SHORT STRIDE DB SPLIT SQUAT
use a very short stride to force knee flexion. mostly upright torso.
dbs held on shoulders vertically. don’t feel bad if you suck at these,
bc they are very hard with a really short stride. do both sides.
3 sets : 12-10-8 + any RIR
*prog overload each set in succession
5. SIDE LYING EXTENDED RANGE STRAIGHT LEG ABDUCTION
side supported on flat bench with hips down to one end fully so top leg is forced to stretch
in a hanging position. top leg is straight and the working side, while bottom leg is tucked
into hip flexion. raise straight leg as high as you can. do both sides.
2 sets : 0-1 RIR ( match sides for reps )