LEG SESSION ( PC DOMINANT )
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.
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