LEG SESSION

WARM UP MENU : 

ADDUCTION FROM 45 DEGREE
BACK EXTENSION
single leg hip adduction from side position.
3 sets : 8 to 10

45 DEGREE BACK EXTENSION
IN SPINAL FLEXION
sumo stance with t spine rounded in flexion to
deload the paraspinals.
2 sets : 20ish

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. SINGLE LEG 45 DEGREE
PRISONER BACK EXTENSION
spine in neutral position to
bias the hamstrings with sharp
hip extension.
4 sets : failure + last set bilateral drop to failure

2. LONG STRIDE HANGING BB SPLIT SQUAT
bar hangs underneath you in split stance.
4 sets : 8-8-8-8

3. (a) LYING LEG CURL | (b) NORDIC LEG CURL
inside hip width stance | inside hip width stance
2 sets : 8-8
2 sets : failure

4. BB GOOD MORNING
back squat loading with stance starting
outside hip width and narrowing slightly
each set progressively.
4 sets : 4-4-4-4

5. SISSY SQUAT
inside hip width stance
4 sets : failure

compound set with

SEATED LEG EXTENSION
hip width stance
4 sets : 10-10-10-10