1. LYING LEG CURL
Contextual Cues:  Knees in line with moment arm of
machine. Legs together.
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.