2-25-25 | LEG SESSION

SESSION :

1. LYING LEG CURL
if you put a pad under your quads, you can bias a more aggressive stretch position
but don’t allow your knees to hyperextend. hip width stance.
3 sets : 15-12-8

NORDIC LEG CURL
2 sets : 1 RIR

MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO

2. BB SLDL ( STIFF LEGGED DEADLIFT )
hip width stance emphasizing hips back and strict hinge with a soft
knee ( don’t lock knees ) .
4 sets : 10-8-6-4
rest periods : 2 min
*prog overload each set in succession
* last set leave 1 RIR on high effort

3.  LOW BAR BB GOOD MORNING
bar held in low bar squat position cueing hip extension with soft
knees. this position has a touch of a squatty type feel, but limit knee
flexion as much as possible to bias the posterior chain.
3 sets : 10-10-8
*prog overload each set in succession

POST EXHAUSTION
DB SPLIT SQUAT
dbs held at sides. vertical shin in bottom of squat position. do both sides
2 sets : 10-10
*prog overload each set in succession