01
04
2023

1-11-23 | LEG SESSION : HAMS | GLUTES | ADDUCTORS | LIGHT QUADS

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. GHR OR GLUTE HAM GLIDER CURL
3 sets : fatigue/failure

NORDIC LEG CURL
hip width stance
2 sets : failure

2. DB  DEADLIFT
bottom of movement will be mid shin or as low as
you can keep good form. you will have tension the
whole time with no touchdowns on the floor. dbs
will be held almost like a trap bar in a neutral position
in line with the hips.
4 sets : 12-10-8-6

 

 

3. SUMO STANCE BELT  SQUAT
wide sumo stance pushing knees out
hard as you sink to your max depth,
then powering back to the top position.
5 sets : 6-5-4-3-3

 

4. BACK EXTENSION 
close stance with toes turned inward
3 sets : 10-10-10

 

5. SPLIT STANCE LEG PRESS
hip width stance with one foot lower on
the toes and top foot fully on platform.
*do both sides for rx reps
3 sets : 20-20-20
*10 in each split stance per set

 

6. LONG STRIDE BB HIP THRUST
create an obtuse ( greater than 90 degree )
top position by putting feet out in front more.
this will also hit the hamstrings more.
3 sets : 15-12-10

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