1. REVERSE INCLINE DB LEG CURL
Contextual Cues:  Set a flat bench up with a 
15 degree negative slope to make your leg curl more
difficult. DB is held in between feet with isometirc addcution
force to hang onto it. Train full range of motion with
stretch bias.
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.

GLUTE HAM RAISE
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 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 45 DEGREE HIP EXTENSION
Contextual Cues: Single leg anchored position and hip extension
with hip dominant movement like an RDL in pattern.
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. BB DEADLIFT ( HINGE DOMINANT )
Contextual Cues:   Hip width stance position with neutral spine
and dead stop on every rep.
Sets / Reps:  4 sets : 4-4-4-4
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. SPLIT STANCE LEG PRESS
Contextual Cues:  One leg up mid platform and the other low
on the toes for stability. Top leg is the working side. Do
both sides.
Sets / Reps:   3 sets : 10-10-6 + 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.