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.

DB FROG PUMP
2 sets : 20 to 30

SEATED MACHINE ABDUCTION
3 sets : 25-20-15

SESSION :

1. MEDIUM SUMO BB HIP THRUST
use a tad longer stance to bring in some
more hamstrings.
3 sets : 15-12-10 + drop 10

2. SINGLE LEG DB RDL
db loading as follows
2 sets : same side as lead leg
2 sets : offhand as lead leg
4 sets : 6-6-6-6
*2nd and 4th set : drop 6 

3. BODYWEIGHT STEP DOWN FROM PLYO BOX
go really slow as you step down keeping
as much weight as you can on the working leg
on the box. set box height to your
ability level.
3 sets : 8 to 12
*add loading if you’re an animal
* keep knee over mid foot or behind to bias the
posterior chain a tad more

4. GLUTE HAM RAISE
3 sets : failure + last set drop to db lying leg curl

5. LYING LEG CURL
hip width stance with toes in plantar flexion
3 sets : 20-15-12