1. SINGLE LEG SEATED LEG CURL
Contextual Cues: Sit deep into the pad with hips pinned down.
Keep pelvis heavy and ribs stacked. Run a straight line through your leg joints
with foot pointed straight up. Do both sides. Shortened position bias on these.
Let the hamstrings lengthen fully without losing position.
Drive the pad down by curling through the knee, not by rocking the body.
Sets / Reps:   3 sets : 20-15-10
Tempo:   2-1-2 (controlled stretch, hard squeeze)
Progressive Overload Directive: Add load each set only if the pelvis stays
anchored and the rep does not turn into body English and hip drive.

NORDIC LEG CURL/INVERSE CURL
Contextual Cues:   hip width kneeling stance with band
accommodating resistance.  Distal segment stays anchored in
while closed chain body holds in line to perform a
leg curl that biases heavy eccentric and lengthened
position.
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 RDL ( NO ADDED STABILITY )
Contextual Cues: DB is held in the hand opposite the working leg.
Don’t use any extra stability if at all possible.
Let the rear leg drift behind you as the working hip folds back.
Keep the pelvis square and the cable from twisting you open.
All pressure stays through the working leg.
Sets / Reps:  2 sets: 8-10 each side
Match sides for reps.
Tempo:  3-1-2 ( Lengthened emphasis. )
Overload Directive:  Increase load only if hip extension stays the primary driver and the pelvis does not rotate to chase range.

2. HEAVY DB SLDL
Contextual Cues:   dual dbs done just like a BB version. emphasis on deep stretch
position with soft knees. governed by a neutral spine position for ROM as per individual
abilities.
Sets / Reps:   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.   HIGH BAR BB SQUAT
Contextual Cues:  High bar loading on traps. Heels wedged in
hip width stance. Vertical torso position for quad bias. Only go to just below parallel
on these. Set spotter arms to dial in your range if needed.
Sets / Reps:  3 sets: 15-10-10 + rest pause task failure
Tempo:  Controlled lower back to pins, full reset, aggressive concentric.
Overload Directive:  Increase load only if the start position stays organized
and each rep begins from a dead stop without bouncing, collapsing, or
shifting out of the quad bias.

4. SEATED LEG EXTENSION
Contextual Cues:  narrow stance inside hip width with toes straight. dont move
anything aside from extending across the knee to full extension every rep.
Expect to lose full extension as you near task failure.
Sets / Reps:   3 sets : 25-15-10
Tempo:   3-1-2 (Long controlled lean back, slight pause under tension, smooth return)
Progressive Overload Directive:  add loading each set on clean execution

5. SUMO LEG PRESS
Contextual Cues:  Use a very wide and toes out foot position on 
the platform. Goal is max abduction in the hips to bias the adductor stretch
and glute on external rotation. Use the loading to stretch you on the negatives.
Sets / Reps:  3 sets: 10-12-15 to 20 ( with progressive overload and loading increase )
Match sides for reps.
Tempo:  3-1-2 ( Controlled descent, pause in loaded hip, smooth return. )
Overload Directive:  Increase load only if the athlete can maintain foot pressure,
knee tracking, pelvic control, and depth without collapsing through the ankle, knee, or lumbar spine.