12
26
2022

1/2/23 – LEG SESSION : HAMS | GLUTES | ADDUCTORS | LIGHT QUADS

By Adam 0

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

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. LYING LEG CURL
toes turned inward
1 sets : 12 to 15

NORDIC LEG CURL
hip width stance
2 set : failure

2. SINGLE LEG DB OFFHAND RDL
db loaded in opposite hand as lead leg
3 sets : 8-8-8
*do both sides

 

3. LOW BAR BB WESTSIDE BOX SQUAT
done with a wide sumo stance and box set as low
as your hip mobility will allow. slow negatives
with a box touch and explosive positive. don’t rush
the the box touch – rock back slightly before shooting
back up.
5 sets : 3-3-3-3-3

4. 45 DEGREE BACK EXTENSION
inside hip width stance with neutral spine and
the deepest stretch position you can handle on
the hamstrings.
3 sets : 10-10-10

5. LEG PRESS
hip width stance
3 sets : 15-20-25
*ascending style increasing RPE each set
with moderate loading

6. GLUTE HAM GLIDER CURL
3 sets : failure

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