10
26
2022

LEG SESSION : HAMS | GLUTES | ADDUCTORS LIGHT QUADS

By Adam 0

LEG SESSION
HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
—————————————

DYNAMIC WARM UP MENU : 

SEATED MACHINE ADDUCTION
2 sets : 15 to 20

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

DEFICIT BB JEFFERSON CURL
done from spinal flexion ( rounded t spine).
done with extreme control and caution and maybe
avoided if you have no experience with this one. stance
is close on a plyo box.
2 sets :  4 to 8

SESSION :

1. UNILATERAL ONE DB OFFHAND RDL
db is loaded in opposite hand as lead hinge leg
4 sets : 6-6-6-6

2. SMITH MACHINE SUMO DEADLIFT
sumo stance with bar over ankle to midfoot. bar
is on track, so it moves in straight path and offers
stability, so you can murder your glutes and legs.
4 sets : 12-10-8-6 + dop 6

3. LYING LEG CURL
hip width stance with toes in plantar flexion
2 sets : 10 to 15

MERMAID CURL
hip width stance but with hips
lifted up and makes this more like a
glute ham raise.
2 sets : 8-8

 

4. LONG STRIDE DB SPLIT SQUAT
long stride is simple…your knee will be over
the ankle in the bottom position to place more
stress on the posterior chain.
3 sets : 12-10-8 ( do both stances )

5. SEATED BB GOOD MORNING
done w high bar squat loading seated
on a flat bench or plyo box.
use the stances as follows :
set 1 : sumo stance
set 2 : legs together on heels
set 3 :hip width feet flat on floor
3 sets : 10 to 12

superset with

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

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