WEDNESDAY | 3-26-25 | 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

NORDIC LEG CURL
hip width stance. full body leg curl with knees, hips, and shoulders
in line working specifically knee flexion.
2-3 sets : 1 RIR
*only do 3 sets if you’re below 15 reps total in 2 sets

2. DB 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.   DB SPLIT SQUAT
dbs held at sides, back foot elevated on 3-6 inches.
vertical shin in bottom of squat position ( this will determine your stride
length. do both sides
3 sets : 10-10-8
*prog overload each set in succession

POST EXHAUSTION
SUMO STANCE 45 DEGREE HIP EXTENSION
small sumo stance with heels in and toes outward. movement cues from
the hips and this mitigates back over involvement.
2 sets : 10-10
*prog overload each set in succession