12/15/22 – 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. SEATED LEG CURL
use these stances as follows each set :
set 1 : feet together
set 2 : cannonball v stance
set 3 : hip width in plantar flexion
set 4 : hip width relaxed calves
4 sets : 10-10-10-10

2. 2″ DEFICIT BB RDL
stance is just inside hip width. if you can’t
use a big ROM like this use a depth you can
keep your spine organized. set spotter arms
so you stay in your current mobility lane.
1-2 warm up sets
4 sets : 8-6-4-4

3. SUMO STANCE WESTSIDE
BB ZERCHER BOX SQUAT
bb is held in the crease of the arms in
front rack position. set a box up for depth
with as much ROM as you can get. this one
will make you tough as nails.
3 sets : 8-8-8 + rack rest pause 4

4. SINGLE LEG 45 DEGREE BACK EXTENSION
neutral spine hip extension
3 sets : failure ( match sides for reps )

5. LEG PRESS COMPLEX
set 1 : SLLP ( single leg leg press | do both sides )
set 2&3 : hip width stance with block
or ball between legs
3 sets : 10/10 -15-15

6. GLUTE HAM RAISE
hip width stance
3 sets : failure