WEDNESDAY | 11-19-25 | HAMSTRING BIASED LEG SESSION
HAMS
QUADS
FRONTAL PLANE GLUTES
—————————————
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 : task failure
2. BB SLDL ( STIFF LEGGED DEADLIFT )
hip width stance and shoulder width pronated grip. soft knees, but strict hinge hip extension without
any added knee bend ( hamstring bias ) train
3 sets : 6 to 8 + single dropset 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 : task failure
*prog overload each set in succession by reducing band accommodating resistance
5. SIDE LYING HIP RAISE
side plank position with legs in bent position. abduct bottom and top hip
into as much abduction as you’re capable of
2 sets : task failure ( match sides for reps )
Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
