LEG SESSION ( POSTERIOR CHAIN DOMINANT )

WARM UP MENU : 

ADDUCTION FROM 45 DEGREE
BACK EXTENSION
single leg hip adduction from side position.
2 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.
2 sets : 25-20-15

SESSION :

1. BB GOOD MORNING OFF THE PINS
squat loaded and pins set you your anatomy and
mobility range. stance is inside hip width.
4 sets :6-6-6-6 + drop 6 + drop 6

2. SINGLE LEG SKATER STEPBACK LUNGE
front food wedged on the toe side. one db in lead leg
side hand. do this in a rack so you can use free hand to hold
onto for support and leverage. as you step back into the
lunge, use as little pressure as you can on the back leg. this
makes it incredibly hard.
3 sets : 8-8-8 + drop 8

3. (a) SWISS BALL LEG CURL/GLUTE HAM ROLLER
| (b) NORDIC LEG CURL
inside hip width stance | inside hip width stance
2 sets : failure
2 sets : failure

4. SEATED MACHINE ABDUCTION
4 sets : 25-20-15-10

compound set with

SUMO STANCE STRADDLE LIFT
4 sets : 10-8-6-4

5. CLOSE STANCE SMITH MACHINE SQUAT
TO LOW BOX
inside hip width stance with box set to
lowest you can go while keeping a good
spinal position.
3 sets : 15-15-15