2-10-25 | LEG DAY
HAMS | QUADS
FRONTAL PLANE GLUTESÂ
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SESSION :
1. SEATED LEG CURL
legs together and leaning fwd
3 sets : 15-12-10
GLUTE HAM RAISE
2 sets : 0-1 RIR
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
2. BB GOOD MORNING
soft knees with bar loaded in squat position. use an
rdl hinge position to full hamstring stretched position.
4 sets : 10-8-6-4
rest periods : 2 min
*prog overload each set in succession
*muscle mechanic : belt squat rdlÂ
3. HANGING BB SPLIT SQUAT
bar is held underneath you in a suspended position. use a stride that gives
you a vertical shin in the bottom position. do both sides.
3 sets : 10-8-8
*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. LEG PRESS
feet mid platform with inside hip width stance.
3 sets : 20-12-10
*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 )