THURSDAY | 4-10-25 | 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

RAZOR CURL
hip width stance using a glute ham anchored position, with a front to back
movement on knee flexion. basically you are leg curling your body as you stay low
and extend your hips to a hips extended position, the pulling back with hamstrings
while staying parallel to the floor width torso.
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 : 15-10-8-6
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
SINGLE LEG 45 DEGREE HIP EXTENSION
hip width stance position with only one leg anchored in
and pulling. this is like a stiff legged dead with one leg. use some assistance
with a pvc pipe or other hand on the machine bc its very hard. do both sides.
2 sets : 6 to 10 ( match sides for reps )
*prog overload each set in succession