LEGS

WARM UP : 

SEATED DB FROG ADDUCTOR RAISE
seated in frog position with db’s on knees and
using them to stretch and open the bottom
then raise them up a bit.
3 sets : 10 to 15

SEATED MACHINE ADDUCTION
3 sets : 20-20-20

superset with

SEATED MACHINE ABDUCTION
3 sets : 20-20-20

SESSION :

1. SEATED BB GOOD MORNING OFF
THE HEELS ( SEATED STIFF LEG DEAD)
seated on bench with legs out straight on the heels
with toes up. this will cut down the range a lot
but place direct trauma on the hamstrings.
stance is just outside hip width.
3 sets : 20-15-10

2. COMPOUND SET : 

GLUTE HAM RAISE
(new movement coming here
“pike nordic curl”  that’s same principles as these. )
3 sets : failure

LYING DB LEG CURL
lying with db held between feet
3 sets : 8-8-8

3. DEFCIT STRADDLE LIFT
sumo stance elevated on a couple boxes using
a loading pin, kb, or db. work to get as deep as you can
but maintain spinal organization the entire time. also
make sure you allow yourself to drop in the chest so you
come into this with some hip extension.
4 sets :10-8-6-6

4. SINGLE LEG DB RDL
use offhand loading. db in opposite
hand as lead leg.
3 sets : 8-8-8

5. BB FRONT SQUAT WITH
WEDGED HEELS
2 sets with feet together
2 sets in cannonball
4 sets : 25-15-25-15