SUNDAY | 10-5-25 | HAMSTRING BIASED LEG SESSION

1. LYING LEG CURL
hip width stance with ankles plantar flexed
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/failure

2. SINGLE LEG DB RDL ( DUALLY LOADED )
lead leg in standard rdl position with dbs held at sides. rear foot is rested against
squat rack post for stability ( kinda like a Bulgarian but just pressure against the rack )
run standard hinge for rdl. do both sides ( stride length with rear foot support will vary
anatomically )
3 sets : 6 to 8 + last set mechanically dropset to a standard bilateral rdl
rest periods : 2 min
*prog overload each set in succession

POST  EXHAUSTION
BENT KNEE HIP RAISE
wedged position hip extension with knee angle a bit obtuse to
bias hamstrings. this is like a leg curl/hip thrust done in a fixed
position.
2 sets : 0-1 RIR
*prog overload each set in succession

3.   LEG PRESS
just outside hip width stance with feet mid platform. emphasis on deep hip flexion
meaning big ROM in the bottom position.
3 sets :  15-12-10 + drop 10
*prog overload each set in succession
Muscle Mechanic  : Banded in rack