LEGS

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 : 25-20-15

SESSION :

1. OFFSET BB RDL
only load weight on one side of the bar ( probably not much lol)
and make sure you keep good form/posture as you do
the rdl. you will notice how much harder your glutes need
to work here to stabilize. this is the bb version of the single
leg db rdl. pretty cool yet super hard.
3 sets : 8-8-8
1 set bilateral fully loaded bar : 8 + drop 8 + drop 8

2. WESTSIDE SUMO STANCE BB BOX SQUAT
set your box depth to your mobility level going
as deep as your mobility allows. key here
is big hip abduction and going super slow on
the negatives, then exploding into the positives.
4 sets : 6-6-6- (10 to 15)

*high bar or low bar loading depending on your shoulder
mobility. i use a cambered bully bar, but most places don’t have
one of those.

3. NORDIC LEG CURL/
POSTERIOR CHAIN DEVELOPER
hip width stance
4 sets : failure

4. LEG PRESS
cannonball stance
3 sets : 25-20-15 + rest pause 8

5. LYING LEG CURL
2 sets in plantar flexion
2 sets in dorsiflexion
4 sets : 10-10-10-10