THURSDAY | 3-5-26 | HAM DOMINANT LEG SESSION

1. GLUTE HAM ROLLER
Contextual Cues:   lying position on back with  heels hip width on
roller cart. hips extended in tension the entire set. execute like a hip thrust with
a leg cur simultaneously into a bridged position in active knee flexion.
Sets / Reps:   3 sets : task failure
Tempo:   2-1-2 (controlled stretch, hard squeeze)
Progressive Overload Directive:   Can add DB loading at the hips to increase
mechanical tension
Equipment :   Glute ham roller cart or GHR

LYING LEG CURL
Contextual Cues:   hip width stance with toes straight ( not turned out )
Sets / Reps:   2 sets : 10-8 ( go to task failure last set )
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. SUMO STANCE BB RDL
Contextual Cues:   Wide stance with toes slightly out. Grip inside the legs and
brace torso with ribs stacked and lats engaged. Maintain soft but fixed knees and
initiate by pushing hips straight back. Keep the bar tight to the body as the torso folds
and hamstrings lengthen. Descend to maximal stretch without spinal rounding, then drive
hips forward to return while keeping the bar path vertical and hinge strict.
Avoid adding knee bend on the way up.
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.   LEG PRESS
Contextual Cues:   inside hip width stance with feet mid platform. you want a slightly acute knee angle
in your bottom position with full foot on platform. This means
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. BRIDGED MACHINE HIP 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.