MONDAY | 6-10-25 | LEG SESSION
HAMS
QUADS
FRONTAL PLANE GLUTES
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SESSION :
1. SEATED LEG CURL
hip width stance and leaning fwd to bias stretch position aggressively
3 sets : 15-12-8
GLUTE HAM RAISE
hip width stance on GHR biasing leg curl knee flexion
2-3 sets : 0 RIR
*only do 3 sets if you’re below 12 reps total in 2 sets
2. BB BEHIND THE BACK ZERCHER GOOD MORNING
just inside hip width stance with rear zercher loading ( bar held on back and in elbow creases )
soft knee but stiff leg deadlift style movement with no additional knee flexion.
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession
* last set leave 1 RIR on high effort
POST EXHAUSTION
TRAP BAR DEADLIFT
hip width stance with neutral spine position
2 sets : 10-10
*prog overload each set in succession
3. LEG PRESS
inside hip width stance with feet low on platform to
bias knee and hip flexion. work your feet as low as you can while
being able to keep full foot on the platform.
3 sets : 20-12-10
*prog overload each set in succession
4. KNEELING ANTERIOR DEVELOPER ( BW LEG EXTENSION )
kneeling position with band deload above and in front of you to accommodate
the movement. keep knees, hips, and shoulder in line as you lay back across
knee flexion into as deep of a position as you can make it to
3 sets : 1 RIR
*prog overload each set in succession
5. FRONT RACK DBS + BANDED LATERAL WALK
heavy band just above the knees with dbs stacked vertically on shoulders.
side step intentfully leading with the same leg in one direction. do both sides.
2 sets : 10 to 15