SUNDAY | 6-22-25 | LEG SESSION
HAMS
QUADS
FRONTAL PLANE GLUTES ( STRAIGHT LEG ABDUCTION )
—————————————
SESSION :
1. SEATED LEG CURL
hip width stance and leaning fwd to bias stretch position aggressively
3 sets : 20-12-8 + drop 8
NORDIC LEG CURL
hip width stance on GHR biasing leg curl knee flexion with locked in hip and shoulder
joints forcing all tension to the knee flexion. band deload is ideal ( have at my gym but you’ll
have to rig something elsewhere )
3 sets : 0 RIR
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 RDL
hip width stance with neutral spine position
2 sets : 10-10 + drop 6
*prog overload each set in succession
3. BANDED 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. add positive band tension
to put more resistance throughout the movement
3 sets : 15-12-10
*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
2 sets : 1 RIR
5. QUADRUPLED STRAIGHT LEG CABLE ABDUCTION
all fours position with leg straight and pulling out to the side ( hip abduction on
the frontal plane ) use a cable set at hip height ( with cuffs hook side to inside of ankle,
or a band just above the knees. do both sides.
2 sets : 10 to 12 ( match sides for reps )
*all cable stacks vary so if the one you’re using is super light,
you can do more reps ( which is great ) but mine is heavy so 10 ish hits
pretty hard )