12.23.22 | 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. GLUTE HAM RAISE
hip width stance
3 sets : failure

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. if you can safely
get the extra range, it really opens up the hams.
1-2 warm up sets
*progressively increase deficit 1 10# bumper plate
at a time each set if you are able. stay in your lane
though with your mobility capabilities.
4 sets : 6-6-6-6

3. SUPER WIDE SUMO STRADDLE LIFT
loading pin or kb/db held centrally
in a sumo prep position. key is hip abduction
big time.
3 sets : 12-10-8-6

4. SINGLE LEG OFFHAND
DB RDL
db loaded in opposite hand as lead leg
3 sets : 6 to 8

5. SEATED LEG EXTENSION
hip width stance
3 sets : do 12 to 15 reps each set to open,
then drop the pin and go heavy as hell for
3 to 5 reps behind that

6. LYING LEG CURL
use these stances as follows each set :
set 1 & 2 : feet medially rotated ( toes in )
set 3 & 4: feet laterally rotated ( toes out )
4 sets : 15-8-15-8