2022

LEGS 2

By Adam 0

LEG SESSION
HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
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WARM UP MENU :

SEATED MACHINE ADDUCTION
2 sets : 15 to 20

SEATED MACHINE ABDUCTION
2 sets : 15 to 20

SINGLE LEG REVERSE HYPER
3 sets : 25-20-15

SESSION :

1. BELT SQUAT | LOADING PIN SQUAT
sumo stance
4 sets : 15-12-10-8 + rest pause 4

2. BB DEADLIFT
done from hip extension dominant
pulling position and just inside hip width stance.
4 sets : 7-6-5-4

3. LEVERAGE LEG CURL
obtuse leg angle for more hamstring bias.
3 sets : failure

4. STANDING LEG CURL
3 sets : 15-12-10

5. HACK SQUAT
inside hip width stance
4 sets : 20-15-12