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.

RAZOR 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. this is a glute ham raise done with a front to back
cueing. works best on floor glute ham device.
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:   2 sets : 10-8 + any RIR 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.  STRADDLE LIFT
Contextual Cues:  Use t bell loading pin and a deficit if needed for max range. This is a
combo of hip extension and flexion with a more forward torso into hip flexion. Stance is
medium sumo position with hips abducted.
Sets / Reps:   3 sets : 12-10-8 + any RIR last set
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.

4. KNEELING HIP & QUAD DEVELOPER
Contextual Cues:  kneeling position and leaning back aross the knee
joint whilst keeping a straight line from hips through cervical region. this
is a long range leg extension that biases the deep stretch of the anterior
hips and chain. works well with band accommodating resistance.
Sets / Reps:   3 sets : train each set more progressive to task failure on max range
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. LEG PRESS
Contextual Cues:  Feet mid platfrom with hip width stance and feet straight up.
Goal is parallel squat depth or just below for range reference.
Sets / Reps:   3 sets : 25-15-10
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.