05
06
2022

LEGS

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 : 25-20-15

superset with

SEATED MACHINE ABDUCTION
3 sets : 35-20-15

SESSION :

1. BB RDL OFF THE PINS
just inside hip width stance and
set safeties to your lowest position of good
hip extension.
6 sets : 20-10-4-4-4-4
*first couple sets are just ramping warm ups.
don’t rest all day between sets. 

 

2. STANDING LEG CURL
do unilaterally
3 sets : 15-12-10 + rest pause 5

 

3. GLUTE HAM RAISE
hip width stance
4 sets : failure

 

4. LINEAR HACK SQUAT
stances as follows :
set 1 : sumo
set 2: just outside hip width
set 3 : inside hip width
set 4 : feet together
3 sets : 15 to 20

 

5. REVERSE HYPEREXTENSION
keep legs cued stiff to tax the hamstrings
big time on the negatives.
3 sets : 20-20-20

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