LEG SESSION

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 : 8 to 10
*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
hip width stance with ankles in plantar flexion
3 sets : 10 to 15

2. BB RDL OFF THE PINS
ADD ON : band deload
hip width stance and set pins to your full
range hip extension
sets 1  & 2: off hand ( opposite hand as lead leg )
sets 3 & 4 : same side as lead leg
4 sets : 12-10-8-6 + long rest pause (30 seconds) then
use same 6 rep weight with 3 second negatives, 1 second pause, then
explosive positives

3. SUMO STANCE DEFICIT STRADDLE LIFT
ADD ON : band posi tension
use a wide stance with toes out and big hip
abduction. band tension is great if you have a
t bell or you can elect a sumo deadlift with band tension.
4 sets : 8-8-8-8 + drop 8

4. NORDIC LEG CURL
posterior chain developer with a
closed chain approach. stance should
be just inside hip width.
3 sets : failure + last set drop to db lying leg curl

5. BB HIP THRUST IN SLIGHLTY OBTUSE
STRIDE ANGLE
hip width stance and make sure your stride is
a tad longer than a vertical shin in top position
to bring in some more hamstring bias.
4 sets : 10 to 15