MONDAY | 7-7-25 | LEG SESSION
HAMS
QUADS
FRONTAL PLANE GLUTES
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SESSION :
1. SEATED LEG CURL
legs together
3 sets : 15-12-8 + drop 6
BENT KNEE HIP RAISE IN OBTUSE KNEE FLEXION
hip width stance quad side supported on a plyo box with heels
anchored under a fixed bar. hips right to edge of bench for hinge point.
knees will be greater than 90 degrees in angle to help bias the
shortened position of the hamstring and some glutes in hip extension.
2-3 sets : 0 RIR
*only do 3 sets if you’re below 15 reps total in 2 sets
2. BB GOOD MORNING
just inside hip width stance with squat loaded bar position.
i set spotter arms for the deepest hinge I can take with a neutral spine position.
4 sets : 12-10-8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession
POST EXHAUSTION
SINGLE LEG DB RDL ( CONTRALATERAL )
db held in off hand to hinge side. soft knee hip extension
to hamstring and glute stretch position. do both sides.
2 sets : 8 to 10
*prog overload each set in succession
3. DB GOBELT HACK SQUAT
db held in goblet position with heels wedged. stance is cannonball
with heels together and toes out slightly.
3 sets : 12-10-8
*prog overload each set in succession
4. SEATED LEG EXTENSION
hip width stance with emphasis on the extended position of the
movement.
3 sets : 20-15-10
*prog overload each set in succession
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 : 12 to 15 ( match sides for reps )
*muscle mechanic note : reverse hyper single leg abduction/kickout