08
14
2022

LEGS ( POSTERIOR CHAIN DOMINANT)

By Adam 0

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

—————————————

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. SINGLE LEG 45 DEGREE
BACK EXTENSION
unilaterally loaded and from dorsiflexion
off the toes.
3 sets : failure ( match sides for reps)

2. SEATED BB GOOD MORNING
seated on a flat bench with squat loaded bb.
feet on floor and out in front of you using the following
stances each set.
sets 1 & 2 : wide sumo
sets 3 and 4 : feet close together
4 sets : 8-8-8-8

 

3. ROMANIAN DEADLIFT
single leg db offhand
2 sets : 8-8

db bilateral with hip width stance
2 sets : 8-8 + drop 8

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

compound set with

LYING LEG CURL
hip width stance
4 sets : 15-15-8-8

5. CLOSE STANCE SMITH MACHINE SQUAT
TO LOW BOX
use the following stance cues :
set 1 : just outside hip width with toes out
set 2 : just inside hip width toes forward
set 3 : feet together
*set this up so its a sharp drop in on the quads and
not you bending fwd into hip extension.
3 sets : 15 to 20

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven