HAM DOMINANT LEGS

WARM UP MENU : 

SINGLE LEG ADDUCTION ON 45
DEGREE BACK EXTENSION
stand sideways on platform with bottom leg
hooked under pad and the break of your hips
right at the edge of the hinge point on the
pad. lower and raise sideways on the
adductor.
3 sets : 10 to 15
*odds are you or your gym doesnt have a 45 degree
raise, so seated adduction it is for you.

 JEFFERSON CURL
i do these from a plyo box holding
a single db to pull open and stretch
the entire posterior chain
3 sets : 4 to 8 

SEATED MACHINE ABDUCTION
3 sets : 25-20-15

SESSION :

1. 45 DEGREE BACK EXTENSION
use the stance cues as follows
set 1 : sumo
set 2 hip width
set 3 : feet together
3 sets : 15-12-10

2. ROMANIAN DEADLIFT FROM
INSIDE POWER 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. LYING LEG CURL
2 sets : 10 to 15

NORDIC PIKE GHR ( GLUTE HAM RAISE )
done hinging down from lat pulldown seat using the
roller pad to hook ankles under tightly.
2 sets : failure

4. SUMO STANCE STRADDLE LIFT
very wide sumo stance with toes out
45 degrees
3 sets : 15-12-10 + drop 10

5. DB HACK SQUAT
heels highly wedged. stance
just inside hip width and toes
pointed fwd.
3 sets : 10 to 15