TUESDAY | 7-22-25 | LEG SESSION
HAMSTRING DOMINANT
QUADS
FRONTAL PLANE GLUTES
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1. SEATED LEG CURL
legs together
3 sets : 25-15-10 + drop 10
NORDIC LEG CURL
kneeling hip width position on ghr or anchored position. this is a leg curl
with accommodating band resistance with knees, hips, and shoulders in line
while doing knee flexion. very hard.
2-3 sets : 0 RIR
*only do 3 sets if you’re below 15 reps total in 2 sets
2. DB RDL
hip width stance with dbs held at sides. use slow eccentric tempo and
hold the stretch position a second before coming back up. stay disciplined
inside your movements.
3 sets : 12-10-6 + drop 6
rest periods : 2 min
*prog overload each set in succession
POST EXHAUSTION
SINGLE LEG BACK ( HIP EXTENSION )
done on back extension or ghr piece one leg at
a time…can use assistance for stability and self spotting.
do both sides.
2 sets : failure ( match sides for reps )
*prog overload each set in succession
3. BANDED HACK SQUAT ( POSI TENSION )
hip width stance with band tension added to increase tension.
adjust loading accordingly.
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 + drop 10
*prog overload each set in succession
5. INCLINE SIDE SUPPORTED CABLE STRAIGHT LEG ABDUCTION
this is just a variability of side lying straight leg raise ( so think that with this one )
bench set to 70 degree incline and side supported kneeling on the seat. leg that’s furthest
away from the cable is trained with an ankle cuff hook side to inside of ankle. do both sides.
video to come…
2 sets : 12 to 15 ( match sides for reps )
*do side lying extended range abduction if preferred
Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
somersault squat on smith machine ( leg extension )
