LEG SESSION 2

1. LYING V STANCE HIP FLEXOR RAISE
lying on your back with a slight decline position and legs
in a v position. make sure you flex your quads hard when lowering
and raising to hit the hip flexors. this will be hard unless your
flexors are super healthy and strong – most are not.
3 sets : 4 to 8

superset with

 SEATED MACHINE ADDUCTION
3 sets : 25-20-15

2. LYING LEG CURL
4 sets : 8-8-8-8 + drop 8 + rest pause 4

3. ASSISTED SINGLE LEG DB RDL
this overloads a single side, so standing in a rack and
using an upright for stability is needed to maximally train this one.
4 sets : 8-8-8-8

4. DB DOUBLE FRONT RACK SUMO BOX SQUAT
db’s stack on shoulders and use as low of a box as you can
handle while keeping your spine organized.
4 sets : 15-12-10-8

5. STANDING DB LEG CURL
3 sets : 15-12-10 + rest pause 4

6. DB CANNONBALL GOBLET SQUAT
heels elevated with an inside hip width stance.
set this up next to abductor machine if possible for ease
of use.
3 sets : 15-12-10 + drop 10

superset with

SEATED MACHINE ABDUCTION
side lying bodyweight hip abduction
3 sets :  25-20-15