05
06
2022

LEGS

By Adam 0

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

—————————————

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

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven