LEGS – HAM DOMINANT

WARM UP MENU : 

COPENHAGEN ADDUCTION
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 : 8 to 10ish

SEATED WIDE STANCE
BB GOOD MORNING
use this to open the hips and prep the
posterior chain
3 sets : 10 to 15

SEATED MACHINE ABDUCTION
3 sets : 20-20-20

SESSION :

1. STANDING BB GOOD MORNING
feet together with high bar squat loading. focus
on pure hip extension with a soft knee. use the
hamstrings to control the movement.
3 sets : 15-12-10

2. SUMO STANCE DEADLIFT
FROM INSIDE THE RACK
ADD ON : posi band tension
this will allow you to control your depth
as it correlates to your mobility. a good rack
will have some settings to help you dial this in.
big hip abduction and a more vertical spine.
4 sets : 10-8-6-4 + drop 10

3. STANDING LEG CURL
2 sets : 10 to 15

GLUTE HAM RAISE
2 sets : all out failure

4. LONG STRIDE SPLIT SQUAT
ADD ON : HANGING BB LOADING
( suspended underneath you )
use a longer stride to make sure knee
stays over or behind mid foot in the
bottom of the squat. wedge the toe
side of the lead leg.
3 sets : 10/10 – 10/10 – 10/10

5. FEET TOGETHER LEG PRESS
3 sets : 35-30-20
*use rest pauses to make sure you get the reps
for every set if needed