1.29.23 | 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

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. PRISONER LEG CURL
FROM OBTUSE KNEE FLEXION
this one is done wedged in at the feet under a bar and
hip supported on a plyo box high enough to allow torso
to clear the ground.  you’re anchored in on an isometric
hamstring contraction and pulling to hip extension against
that. i love this one.
4 total sets : failure

2. SINGLE LEG 45 DEGREE BACK EXTENSION
you can contralaterally load a db if you’re
strong enough to rx the reps bodyweight. spine
is neutral with toes pointed down to bias
the hamstring. very hard movement.
4 sets : failure ( 6 to 8 rep range )

3. SUMO STANCE STRADDLE LIFT
heels in with toes out sumo position
4 sets : 12-10-8- (6-4-2 cluster set)
*if you’re using a deficit here, do NOT blow your
back out by sloppy form when you’re tired – you can’t
control the weight, you don’t train it )

4. LYING MERMAID CURL
done on lying leg curl but with torso lifted
up to create a force deficit making the leg
curl harder.
3 sets : 10 to 12

5. SLLP ( SINGLE LEG LEG PRESS )
just inside hip width stance with food low on
platform to load the quad up.
4 sets : 10-10-10-20 
*last set do bilaterally