04
22
2022

LEG SESSION 2

By Adam 0

LEG SESSION
HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
(THURSDAY)

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WARM UP : 

SEATED BB GOOD MORNING
high bar squat loading and athletic stance
on the floor. hinge fwd to the greatest angle you can
while keeping a neutral spine. this can be 45 degrees or a full
out 90 bench angle. use an adjustable bench if possible here
to set your range.
3 sets : 10-10-10

SEATED MACHINE ADDUCTION
3 sets : 20-20-20

SESSION :

1. STANDING/KNEELING LEG CURL
4 sets : 12-10-8-6

 

2. 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.
3 sets : 8-8-8

BB RDL
1 set maximally : 8 + drop 8

 

3. SUMO STANCE STRADDLE LIFT
big sumo stance with centrifugal loading via
a t bell or k bell…can use db’s also.
4 sets : 12-10-8-6 + drop 6

 

4. LYING DB LEG CURL INTO HIP EXTENSION
lying on flat bench with knees right off the edge and
db held between feet, perform a leg curl. as you hit the top
contraction…lift your hips up off the bench with a
neutral spine to accentuate the contraction.
3 sets : 6 to 8 + last set drop 8 on standard db leg curl

 

5. HIGH BAR BB SQUAT
heels elevated with a hip width stance.
set this up next to abductor machine if possible for ease
of use.
3 sets : 15 to 20

superset with

SIDE LYING HIP RAISE
side lying bodyweight hip abduction
3 sets :  failure ( match sides for reps)

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