07
23
2022

LEG SESSION

By Adam 0

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

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WARM UP MENU : 

ADDUCTION FROM 45 DEGREE
BACK EXTENSION

single leg hip adduction from side position.
3 sets : 8 to 10

 

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

SIDE LYING BENT KNEE HIP ABDUCTION
low cable position with strap just below the knee and swinging
hip open into abduction.
3 sets : 25-20-15

SESSION :

1. LYING LEG CURL
i like to mermaid them in the top and pick myself
up into a hip extension to increase the intensity of the contraction.
4 sets : 8-8-8-20 to 25

2. SSB 45 DEGREE BACK EXTENSION
pencil stance inside hip width. if SSB is too
hard or one isn’t¬†available – use db or bb loading.
4 sets : 12-10-8-6 + drop fail on bodyweight

 

3. SUMO STANCE DEADLIFT
medium sumo stance with toes out.
5 sets : 5-5-5-5-5

4. SINGLE LEG DB RDL
off hand loading with free hand stabilizing
off a rack or bench.
3 sets : 8-8-8 + rest pause 3

 

5. CLOSE STANCE SMITH MACHINE
BB SQUAT
stance inside hip width with vertical spine
4 sets : 20-20-15-15

compound set with

SISSY SQUAT
feet together off the toes
4 sets : failure

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