FRIDAY | 12-19-25 | POSTERIOR CHAIN DOMINANT LEG SESSION
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
NORDIC LEG CURL
hip width anchored position in a GHR or floor glute ham. use band
accommodating resistance ( deload ) to assist the movement and increase the
rep capacity.
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 : 8-6-4 + single dropset to task failure
rest periods : 2 min
*prog overload each set in succession
*use 1 set to warm up prior to this setwork
POST EXHAUSTION
BACK EXTENSION ( HIP EXTENSION )
use a back extension or a glute ham with setting so hips are lined up with pad
to allow strict hip hinge. keep spine organized and neutral while taking max
hamstring stretch. only train full extension of your hips, not spinal hyperextension.
3 sets : 15-10-6
*prog overload each set in succession
3. SLLP ( SINGLE LEG LEG PRESS |
just outside hip width stance with foot mid to high 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 :
