09
02
2022

LEG SESSION : PC DOMINANT

By Adam 0

LEG SESSION
HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
—————————————

WARM UP MENU : 

SEATED MACHINE ADDUCTION
2 sets : 15  to 25


45 DEGREE BACK EXTENSION

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

SEATED MACHINE ABDUCTION
2 sets : 25-20-15

SESSION :

1. REVERSE HYPEREXTENSION
feet together
3 sets :  25-20-15

2. GLUTE/HAM LEG PRESS
stance is just outside hip width with toes straight up. feet
will be about mid platform ish depending on your anatomy.  you
open your hips into abduction as you lower and load the glutes
up in the bottom, then drive away.
4 sets : 20-15-10-10 + rest pause 4 to 5

 

3. WEIGHTED BACK EXTENSION
db loaded with neutral spine
3 sets : 6 to 8

compound set with

BACK EXTENSION IN SPINAL FLEXION
rounded t spine for peak glute contraction
3 sets : failure on bodyweight only

4. LYING LEG CURL
hip width stance
2 sets : 10 to 15

NORDIC LEG CURL
inside hip width stance
2 sets : failure

5. BELT SQUAT | LOADING PIN SQUAT
sumo stance
3 sets : 20-15-12

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