LEGS 2

DYNAMIC WARM UP MENU : 

SEATED MACHINE ADDUCTION
2 sets : 15-15

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. GLUTE BIASED BB SUMO DEADLIFT
the key here is to try and keep the bend in the
knees you have in bottom position and rotate
with the hips. when you finish in the top
position, the knees are still bent.
4 sets : 10-8-6-4

2. SINGLE LEG 45 DEGREE BACK EXTENSION
make sure your spine is neutral so you bias the
hamstring.
3 sets : 8-8-8
*do both sides

3. GLUTE HAM ROLLER/GHR
hip width stance
2 sets : failure

NORDIC LEG CURL
closed chain leg curl hinging at the knee.
knee, hip, and shoulder stay in a straight
line. very hard so use a band deload.
2 sets : failure

4. SINGLE LEG SKATER DRAG SQUAT
elevate/wedge toes on lead leg. try to do as little
work as possible using the back leg…or
none if you’re able to.
3 sets : 10-10-10

5. LYING LEG CURL
feet close together
3 sets : 15 to 20