FRIDAY | 9-5-25 | HAMSTRING BIASED LEG SESSION
HAMS
QUADS
FRONTAL PLANE GLUTES
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1. LYING LEG CURL MACHINE
hip width stance with pelvis locked down do limit
lumbar hyperextension. this is a hamstring exercise,
not a back movement.
3 sets : 15-10-6 + drop 6
GLUTE HAM RAISE ( GHR )
knees just behind the pad. glutes squeeze to lock hips closed and spine
neutral to bias knee flexion like a leg curl.
2 sets : 0 RIR
2. TRAP BAR SLDL ( STIFF LEGGED DEADLIFT )
neutral bar grip. soft knees ( not locked ) but sharp hinge
that keeps bar over mid foot. the sldl is just more hip extension and less knee flexion
than an rdl, so more hamstring biased. keep neutral spine.
3 sets : 12-10-6 + drop 6
rest periods : 2 min
*prog overload each set in succession
POST EXHAUSTION
SEATED LEG CURL
hip width stance with toes turned inward
2 sets : 10 to 15
*prog overload each set in succession
3. HIGH BAR BB SQUAT
hip width stance with heels wedged . goal is max
knee flexion and vertical torso position.
3 sets : 10-10-10
*prog overload each set in succession
Muscle Mechanic : Banded in rack
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
Muscle Mechanic : Husla Pad
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 )
