THURSDAY | 12-4-25 | HAMSTRING BIASED LEG SESSION
HAMS
QUADS
FRONTAL PLANE GLUTES
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1. SEATED LEG CURL
hip width stance with ankles plantar flexed
3 sets : 15-10-6 + single dropset to task failure
GLUTE HAM RAISE
hip width anchored position in a GHR device. this is a leg curl ( 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
SUMO STANCE STRADDLE LIFT
sumo stance position using a loading pin and small plyo boxes for deficit. train it just
like a sumo deadlift with hips abducted hard as you initiate movement on every rep.
3 sets : 5-5-5
*prog overload each set in succession
3. SLLP ( SINGLE LEG LEG PRESS
just outside hip width stance with foot mid platform. emphasis on deep hip flexion
meaning big ROM in the bottom position. do both sides.
3 sets : 15-12-10 + single dropset to task failure
*prog overload each set in succession
4. SISSY SQUAT
done off the toes with TKE ( terminal knee extension ) throwing knees forward
and leaning back. use something to hang onto or assist the movement for both self spotting
as well as stability.
3 sets : task failure
*prog overload each set in succession by reducing band accommodating resistance
*muscle mechanic : sissy squat device
5. SEATED MACHINE ABDUCTION
done from bridged position if applicable based on machine ( reclining seat position feature on
some machines )
2 sets : 15 to 25
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Muscle Mechanic R&D :
