LEGS 2

DYNAMIC WARM UP MENU : 

COPENHAGEN ADDUCTION
2 sets : 8 to 10ish

SIDE LYING CABLE ABDUCTION
side lying on flat bench with cuff attached
just below the knee. this one opens up just as a
typical abduction would.
2 sets : 10 to 15

SUMO STANCE 45 DEGREE BACK EXTENSION
done from spinal flexion ( rounded t spine)
2 sets :  15-15

SESSION :

1. SINGLE LEG DB RDL
offhand loading ( opposite hand as
lead leg )
3 sets : 8-8-8

BILATERAL DB RDL WITH TOES SLIGHTLY
WEDGED
inside hip width stance with toes ramped just a tad
2 sets : 10-10 + rest pause 5

2. SUMO STANCE BELT SQUAT
toes out 45 degrees and pushing hips open
hard into abduction while you sit straight down
into the squat.
3 sets : 15-15-15

3. LYING LEG CURL
hip width stance
2 sets : 10-10

NORDIC HAM ROLL TO GHR
done from a lat pulldown seat facing
away and anchored in on the ankles.
2 sets : failure

4. LONG STRIDE HANGING BB SPLIT SQUAT
bar is suspended under you with a longer
stride length to bias a bit more
posterior chain.
3 sets : 10-10-10

5. REVERSE HYPER
feet locked together
3 sets : 20-20-20