11
29
2022

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

By Adam 0

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

DYNAMIC WARM UP MENU : 

SEATED BB GOOD MORNING
use a sumo stance on these
3 sets : 12-10-8

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. GLUTE HAM RAISE
hip width stance
4 sets : failure

2. OFF HAND SINGLE DB RDL
one db loaded in opposite hand as lead
leg. hinge fwd as you pull rear leg back
behind you.
4 sets : 12-10-8-6 + drop 6

 

3. SINGLE LEG STANDING LEG CURL
can use a machine. some leg extensions can be hacked
for this, or i use a monkey foot that holds weights.
3 sets : 15-12-10

4. SUMO STANCE STRADDLE LIFT
sumo stance with both hip extension and
flexion as you squat down – meaning torso is fwd
as you squat.
4 sets : 12-10-8-6 + drop 6

5. CLOSE STANCE SMITH MACHINE SQUAT
inside hip width stance and keep spine vertical
to drop in on quad flexion.
3 sets : 10-12-15-20
*ascending sets and still use progressive overload

 

6. LAID BACK SEATED LEG EXTENSION
seat set to the furthest back position and body
reclined back. stance is hip width
3 sets : 20-15-12

 

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