TUESDAY | 11-4-25 | HAMSTRING BIASED LEG DAY
HAMS
QUADS
FRONTAL PLANE GLUTES
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1. LYING LEG CURL
hip width stance with ankles plantar flexed
3 sets : 15-10-6 + single dropset to task failure
NORDIC HIP EXTENSION ( GHR/NORDIC HYBRID )
hip width anchored position like a glute ham raise, but you just put tension in the
hamstrings then do a strict hip extension while isometrically holding that partial
knee flexion.
2 sets : 0 RIR
2. SINGLE LEG DB SLDL ( DUALLY LOADED )
SLDL = STIFF LEGGED DEADLIFT
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 mechanical dropset to a standard bilateral db rdl to task failure
rest periods : 2 min
*prog overload each set in succession
POST EXHAUSTION
BB SUMO DEADLIFT
sumo stance position with shoulder width pronated
bar grip.
3 sets : 5-5-5
*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 + single dropset to task failure
*prog overload each set in succession
4. KNEELING ANTERIOR CHAIN DEVELOPER
kneeling closed chain leg extension with accommodating resistance
to aid the the range and execution of reps. knee extension done with knees, hips,
and shoulders in line while moving across the knees as the moment arm.
3 sets : 0 RIR
*prog overload each set in succession by reducing band accommodating resistance
5. SIDE PLANK ISO HOLD WITH TOP LEG ABDUCTION
hold side plank position, then turn top hip internally and raise with
a straight leg. very difficult. do both sides
2 sets : failure ( match sides for reps )
Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
Something to note I did the nordic hip extensions with a band deload unilaterally, which was disgusting but very effective
Is there a video for 5?
Negative but I can make one. Think side plank held up, then pull top hip/leg upwards to abduct that aode while holding the other. So thr side plank position is held isometrically which makes it horrible to train the other part.