FRIDAY | 3-20-26 | HAM BIASED LEG SESSION
HAMS
QUADS
FRONTAL PLANE GLUTES
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Physiological Intent
This session is structured to aggressively load the posterior chain through
lengthened hamstring tension, hip extension dominance, and controlled knee
flexion while maintaining strict hinge mechanics and pelvic organization.
The opening sequence combines glute–ham roller work and leg curls to pre-fatigue
the hamstrings through both hip extension and knee flexion functions before moving
into unilateral hip extension, ensuring the posterior chain is already neurologically
engaged and locally fatigued. The sumo stance RDL then becomes the primary mechanical
tension driver, emphasizing long-length hamstring loading and adductor contribution through
a wide hinge pattern while reinforcing strict spinal positioning. Leg press introduces
high-repetition knee-dominant work to accumulate metabolic stress through deep knee flexion
without sacrificing pelvic control. The kneeling anterior chain developer restores balance by
heavily loading the quadriceps through open-chain knee extension in a long-length position, reinforcing
structural integrity around the knee. The session finishes with bridged hip abduction to bias
glute max and lateral hip stability. Overall, the physiological intent is to build posterior chain
hypertrophy and hinge strength while maintaining balanced development across the hip, knee,
and lateral glute complex with strict positional control.
1. GLUTE HAM RAISE
Contextual Cues: hip width stance in GHR with knees right at your side of the pads for
leverage point. feet pointed straight down so hips aren’t’ opened into abduction to bias the
hamstrings. lower into knee extension fully, then leg curl to pull your entire body back
to start position in 90 degrees of knee flexion. this is a leg curl.
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 : 8-8 ( max effort )
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
CONTRALATERAL DB SINGLE LEG RDL
Contextual Cues: Db is held in the off hand of the lead leg doing the hinging.
Use a rack post to hang onto with free hand for stability. perform the rdl on the
single leg with the rear leg drifting behind you, meaning all weight and force distribution
is on the one leg. do both sides.
Sets / Reps: 2 sets : 8 to 10 ( 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 RDL OFF THE PINS ( INSIDE OF RACK )
Contextual Cues: rack set to your bottom of rdl height. hip width stance and just
outside shoulder width pronated grip. strict hinge mechanism to the pins every rep. the height of
the pins is relative to your anatomy and range of motion capabilities.
Sets / Reps: Warm-up set prior
3 sets : 8-6-4 + single dropset to task failure
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.
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Muscle Mechanic R&D :
