TUESDAY | 2-17-26 | HAM DOMINANT LEG SESSION

1. SEATED LEG CURL
Contextual Cues:   Seat adjusted so knees align with machine axis. Hip width stance.
Ankles plantar flexed (toes pointed) to reduce gastroc contribution and bias hamstrings.
Keep hips pinned to pad and avoid lumbar extension during curl.
Sets / Reps:   3 sets : 15-10-6 + single dropset to task failure
Tempo:   2-1-2 (controlled stretch, hard squeeze)
Progressive Overload Directive:   Increase load each set if hips remain glued to pad and
peak contraction is maintained without spinal movement.

GLUTE HAM RAISE
Contextual Cues:   Hip width stance with feet locked in. Keep toes neutral — do not externally rotate
during ascent. Maintain straight line from knees through shoulders.
Think knee flexion first, hip extension second. No hip abduction drift.
Sets / Reps:   2 sets : Task failure
Tempo:   3-1-1 (slow lower, controlled drive)
Progressive Overload Directive:   Add assistance reduction or load only if body alignment remains
rigid and movement does not turn into lumbar extension.

PRE EXHAUSTION
SINGLE LEG BACK EXTENSION ( HIP EXTENSION )
Contextual Cues:   Hips aligned directly with pad edge to allow true hip hinge. Spine neutral and organized.
Descend into maximum hamstring stretch without spinal flexion.
Extend hips only — stop before lumbar hyperextension. Perform unilaterally and match reps.
Sets / Reps:   2 sets : 0 RIR (match sides for reps)
Tempo:   3-1-2 (lengthened emphasis)
Progressive Overload Directive:   Increase load each set only if hip extension remains primary driver and lumbar
spine does not initiate movement.

2. BB SLDL ( STIFF LEGGED DEADLIFT )
Contextual Cues:
Hip width stance. Shoulder width pronated grip. Soft knees maintained but fixed.
Push hips back aggressively while keeping bar close to body.
Feel maximal hamstring stretch before initiating hip extension.
No additional knee bend during ascent.
Sets / Reps:   Warm-up set prior
3 sets : 8-6-4 + single dropset to task failure
Rest Period:   2 minutes
Tempo:   3-1-1 (controlled eccentric stretch)
Progressive Overload Directive:   Increase load each set if hinge remains strict and bar path stays vertical
without spinal rounding.

3.   SLLP ( SINGLE LEG LEG PRESS  )
Contextual Cues:   Foot placed mid-to-high platform, just outside hip width. Descend into deep hip flexion
without lumbar rounding. Drive through mid-foot while keeping pelvis square.
Perform both sides and match reps.
Sets / Reps:   3 sets : 15-12-10 + single dropset to task failure
Tempo:   2-1-2
Progressive Overload Directive:   Increase load each set if depth is maintained and pelvis does
not posteriorly tilt at bottom.

4. KNEELING ANTERIOR CHAIN DEVELOPER
Contextual Cues:  Tall kneeling position with knees hip width apart. Toes can be plantar
flexed or tucked depending on comfort. Squeeze glutes lightly to set pelvis neutral.
Maintain vertical torso and stacked ribcage over pelvis. Slowly hinge backward from the knees while
keeping hips extended and spine neutral. Descend under control until maximal quad
tension is reached. Return to upright by driving knees into ground and
contracting quads — not by flexing at the hips.
Sets / Reps:   3 sets : Task failure
Tempo:   3-1-2 (Long controlled lean back, slight pause under tension, smooth return)
Progressive Overload Directive:  Increase resistance (band tension, plate load, cable
resistance, or range of motion) only if torso remains rigid, pelvis stays neutral, and movement is initiated from knee
extension rather than hip flexion compensation.

5. SEATED MACHINE ABDUCTION
Contextual Cues:   If machine allows, recline seat and bridge hips slightly to bias glute max.
Feet neutral. Drive knees outward while maintaining rib control.
Avoid rocking torso or bouncing weight stack.
Sets / Reps:   2 sets : 15-25
Tempo:   2-1-2 (controlled squeeze)
Progressive Overload Directive:   Increase load only if pelvic position remains stable and movement is driven by
glutes rather than momentum.