06
10
2022

LEG SESSION

By Adam 0

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

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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 doesn’t 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
2 sets : 4 to 8 

SEATED MACHINE ABDUCTION
3 sets : 25-20-15

SESSION :

1. LYING LEG CURL
stance is hip width
3 sets : 10 to 15

 

2. SINGLE LEG DB RDL
this trains hip extension unilaterally. load the
db (s) as follows each set
sets 1  & 2: off hand ( opposite hand as lead leg )
sets 3 & 4 : same side as lead leg
4 sets : 8-8-8-8 + drop 8

 

 

3. SUMO STANCE DEADLIFT
ADD ON : BAND TENSION
use a wide stance with toes out and big hip
abduction. try and pull from as vertical of a spine
position as you can get.
4 sets : 8-8-8-8 + drop 8

4. GLUTE HAM RAISE
try to drive into your toes
on platform in plantar flexion.
3 sets : failure

 

5. SINGLE LEG SKATER SQUAT
toes wedged and cues as follows each set
set 1 & 2 : keep knee over or behind mid foot
set 3 & 4 : ramp heel to toe and drive knee over toes
3 sets : 8 to 12

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