1.20.23 : LEG SESSION : HAMS | GLUTES | LIGHT QUADS

DYNAMIC WARM UP MENU : 

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

SEATED MACHINE ABDUCTION
2 sets : 15 to 20

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
2 sets : feet turned in
2 sets : feet turned out
4 total sets : 15-8-15-8

2. BB RDL
use stances as follows each working set
set 1 & 2 : toes slightly pointed inward with just
inside hip width stance
sets 3 & 4 : toes slightly pointed outward with
outside hip width stance
1 warm up set in each stance
4 sets : 8-8-8-8

3. HAMSTRING RAZOR CURL
front to back leg curl from a glute ham raise position
3 sets : failure

4. BB HIP THRUST OFF THE HEELS
hip width stance on heels with shins slightly obtuse
in top position ( greater than 90 degrees )
3 sets : 15-12-10
*i add band tension via hip thrust platform also to
add hypertrophy

5. DB ATG SPLIT SQUAT
front foot wedged and you’ll drift forward as you lower
to drive knee over toe flexion. keep lumbar stable and really
try to stretch the hip flexor of the back leg.
4 sets : 8-8-8-8
*do both stances each set