TUESDAY | 3-11-25 | 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 : 15-12-6

GLUTE HAM RAISE
hip width stance
2-3 sets : 1 RIR
*only do 3 sets if you’re below 15 reps total in 2 sets

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.  LONG STRIDE DB SPLIT SQUAT
dbs held at sides with longer stride length ( vertical shin
in bottom of squat ) use front foot elevation if you anatomically don’t
hit bottom with hip below the knee. do both sides.
3 sets : 10-10-8
*prog overload each set in succession

POST EXHAUSTION
SINGLE LEG CONTRALATERAL DB RDL
db held in off hand to lead leg. use free hand to hold onto something
for stability. do both sides.
2 sets : 10-10
*prog overload each set in succession