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

DYNAMIC WARM UP MENU : 

COPENHAGEN ADDUCTION
3 sets : 10-10-10

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

BODYWEIGHT LEG EXTENSION
kneeling and laying back on the anterior chain
across the knee. squeeze through your quads
to create the drive to pull you out of the stretch
position. use a band or cable to deload bc this is
in fact quite hard.
2 sets : failure

SESSION :

1. WIDE SUMO BELT SQUAT
big sumo position with knees out
hard into external rotation. when you do this one
well, its like a powerful leg curl and you can feel the
hamstrings help pull you outta the bottom position.
4 sets : 12-10-8-6 + long rest pause 6

2. GLUTE HAM RAISE
hip width stance
4 sets : failure

3. BB GOOD MORNING
inside hip width stance
4 sets : 12-10-8-8

4. HANGING BB SPLIT SQUAT
longer stride with bar suspended
under you.
3 sets : 12-12-12

5. SINGLE LEG STANDING LEG CURL
use machine, monkey foot, or you can use some
leg extensions to do these. may have to sub a lying
variation.
3 sets : 15-12-10

superset with

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