LEG SESSION : HAM DOMINANT

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 : 30-25-20

superset with

SEATED MACHINE ABDUCTION
3 sets : 30-25-20

SESSION :

1. 45 DEGREE BACK EXTENSION
hip width stance & neutral spinal position to cue
stiff legged deadlift type movement
4 sets : 20-10-8-6 + drop 6

2. LYING LEG CURL
hip width stance and tilt ankles into plantar
flexion 2 sets and dorsiflexion 2 sets.
4 sets : 8-8-8-8

3. LONG STRIDE HANGING BB SPLIT SQUAT
bb is suspended under you in the split stance. use a
longer stride to keep lead knee so it doesn’t track over the toes but
more behind the mid foot.
4 sets : 8-8-8-8
* do both sides at 8 reps

4. BB WEDGED FRONT SQUAT
hip width stance with heels elevated
3 sets : 20-20-20

5. SINGLE LEG DB RDL
db loaded in opposite hand as lead hinge
leg.
3 sets : 8-8-8 + drop 8