LEGS 2 ( HAMSTRING DOMINANT )

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. BB RDL
hip width stance
4 sets : 6-6-6-6
*last set max effort past 6 if the reps are there

2. BELT SQUAT INTO POSTERIOR
PELVIC TILT
sumo stance hip squat with the
positive side of rep driving up like a
hip thrust as opposed to a squat.
3 sets : 12-12-12

3. LYING LEG CURL
hip width stance
3 sets : 12-12-12

SEATED LEG EXTENSION
hip width stance
3 sets : 25-20-15

4. UNILATERAL LEG PRESS
hip width single leg stance with foot
mid platform. you want to get as deep as you
can aiming your knee towards your armpit.
don’t push away explosively, but steadily.
3 sets : 10-10-10

5. 45 DEGREE BACK EXTENSION
IN PLANTAR FLEXION
feet close together with weight on the toes
3 sets : 15-12-10 + drop failure on bodyweight