FRIDAY | 4-25-25 | LEG SESSION

SESSION :

1. SEATED LEG CURL
hip width stance and leaning fwd to bias stretch position aggressively
3 sets : 15-12-6

NORDIC 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 keep knees,
hips, and shoulders in line w/ each other. use band accommodating resistance.
2-3 sets : 0 RIR
*only do 3 sets if you’re below 15 reps total in 2 sets

PRE 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 : 1 RIR ( train weak side first and match reps )
*prog overload each set in succession

2. SUPINATED GRIP BB RDL
hip width stance with shoulder width supinated grip position
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession
* last set leave 1 RIR on high effort

3.   DB BULGARIAN SPLIT SQUAT
dbs held at sides, back foot rear elevated to knee height.
knee behind the ankle in bottom of squat position ( this will determine your stride
length. ( slightly obtuse knee flexion ) do both sides.
3 sets : 8-8-8
*prog overload each set in succession