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

DYNAMIC WARM UP MENU : 

SEATED MACHINE ADDUCTION
3 sets : 25-20-15

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

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. 45 DEGREE BACK EXTENSION
feet and legs together and done with a neutral spine.
this means just like a stiff legged deadlift with the
sharpest hip extension you can take. this gets right
down to hamstring business on the extension plane.
4 sets : 12-10-8-6 + drop fail in spinal flexion
position ( rounded thoracic spine )

2. SUMO STANCE STRADDLE LIFT
sumo squat stance and allowing hip extension
and flexion to both occur.
4 sets :8-8-8 – WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight and done with using rest pauses until
you hit 20 reps.

3. LYING LEG CURL
 hip width stance with feet in
plantar flexion
4 sets : 15-12-10-8

4. DB SKATER SQUAT
wedge the front foot toe side. this is a step
back lunge, but you want to use only the front leg
to control and power the movement, and using as little
rear leg help as possible. do this in a rack so you can load
db in one hand and hold rack post with the other for
some help. db loaded same side as lead leg.
3 sets : 12-10-8

5. ASSISTED NORDIC LEG CURL
i use a band deload to help bridge the strength gap
and assist the movement which is very hard. stance
is inside hip width.
3 sets : failure

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