WEDNESDAY | 8-6-25 | LEG SESSION
HAMS
QUADS
FRONTAL PLANE GLUTES
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1. LYING DB LEG CURL
chest supported on a slight decline position. db held in betweeen
feet with hips addcuted ( closed ) and ankles plantar flexed.
3 sets : 15-10-8 + drop 8
GLUTE HAM RAISE
knees just behind the pad. glutes squeeze to lock hips closed and spine
neutral to bias knee flexion like a leg curl.
3 sets : 0 RIR
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 movement.
3 sets : 12-10-6 + drop 6
rest periods : 2 min
*prog overload each set in succession
POST EXHAUSTION
HIP EXTENSION
done on ghr with hips just off the end. stance is narrow with
toes pointed down. spine neutral to make this like a stiff legged
deadlift in nature.
2 sets : 8 to 10
*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 : 15-10-8
*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 )
