11
21
2022

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

By Adam 0

LEG SESSION
HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
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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. SUMO STANCE BELT SQUAT
sumo stance position and prioritizing more of
a gluteal posterior pelvic tilt into the
top position. think squat to hip thrust.
4 sets : 12-10-8-6 

2. BB RDL
work within your range capability as far
as how deep you go. you can use spotter arms
to set a depth and train to failure more safely.
1-2 warm up sets
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. NORDIC LEG CURL
hip width stance
4 sets : failure

4. FRONT FOOT SLIGHTLY ELEVATED
DB SPLIT SQUAT
use an elevated front foot of about 4 inches to
create a deep hip flexion. your stride should
be long enough so your knee doesn’t travel over the toe and
stays back mid foot or above the heel. this will drag harder
on the posterior chain.
3 sets : 12-10-8

5. LYING LEG CURL
feet together
3 sets : 12-10-8 + drop 8

 

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

 

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