LEG SESSION 2

DYNAMIC WARM UP MENU : 

SEATED DB FROG 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. 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.
4 sets : 15-12-10-8

2. SMITH MACHINE RDL
inside hip width stance. grip shoulder width
4 sets : 12-10-8-6 + rest pause 2

3. GLUTE HAM RAISE
hip width stance
3 sets : failure

superset with

SINGLE LEG LEG EXTENSION ( SLLE)
hip width stance
3 sets : 15-15-15

4. DEEP HIP FLEXION LEG PRESS
just outside hip width stance with toes
straight up. goal is to get max hip flexion
while keeping a neutral spine.
3 sets : 8-8-8
1 set bilateral : 10 to 15

5. SINGLE LEG BACK EXTENSION 
3 sets : 8-8-8