07
08
2022

LEG SESSION

By Adam 0

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

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WARM UP MENU : 

COPENHAGEN ADDUCTION
single leg hip adduction from bench or
plyo box.
3 sets : 8 to 10

 

DB FROG PUMP
add light glute band just above knees
2 sets : 20 to 30

SEATED MACHINE ABDUCTION
add light glute band just above knees
3 sets : 25-20-15

SESSION :

1. 45 DEGREE BACK EXTENSION
hip width stance, but in plantar
flexion off the toes.
3 sets : 15-12-10 + drop 10

2. GLUTE HAM RAISE/BODYWEIGHT LEG CURL
i’ve got a very cool setup for these I shared on my Instagram
a handful of times. check there or a GHR will do the trick
very nicely.
4 sets : failure

 

3. WESTSIDE SUMO SSB 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. 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

5. LYING LEG CURL
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

superset with

SEATED LEG EXTENSION | 
SEATED & WEIGHTED QUAD CONTRACTION
ISO HOLD8 t
use a hip width stance for leg extension | pick a weight
you can hold for at least 10 seconds on the positive
extension position.
3 sets : 20-20-20

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