POSTERIOR CHAIN DOMINANT 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. 45 DEGREE BACK EXTENSION
inside hip width stance
3 sets : 15-12-10 + drop 10

2. LEG CURL SEQUENCE

LYING LEG CURL
hip width stance
2 sets : 20-15

GLUTE HAM RAISE
inside hip width stance
3 sets : failure

3. WESTSIDE SUMO BOX BOX SQUAT
wide sumo to box set to your mobility. big
hip abduction and slow negatives. in the bottom
you need to be sitting while still tight and your knees
need to be over or slightly behind the mid foot/ankle.
this will force you to essentially leg curl the lift
to break it loose from the box position. its not a
touch and go squat.
5 sets : 3-3-3-3-3

4. LONG STRIDE SPLIT SQUAT
use an exaggerated length stride to keep
you longer in position and bias the posterior
chain a bit more.
3 sets : 15-12-10 + drop 10

5. SINGLE LEG DB RDL
offhand loading meaning
opposite side as lead leg. use a rack
for stability with free hand. this makes the
move more glute biased.
3 sets : 8-8-8