MONDAY | 2-2-26 | HAMSTRING BIASED LEG SESSION

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 or floor glute ham. don’t let feet turn outward
on the positives. this is a leg curl not hip abduction.
2 sets : task failure

PRE EXHAUSTION
SINGLE LEG 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.
train unilaterally. do both sides
3 sets : 0 RIR ( match sides for reps
*prog overload each set in succession

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

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 : somersault squat

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