LEG SESSION 2
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)