02
01
2023

2.7.23 : 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
2 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
stance is hip width and turn feet each set as follows :
set 1 : toes out
set 2 : toes in
set 3 : plantar flexed
set 4 : dorsiflexed
4 sets : 8 to 10

2. BB ROMANIAN DEADLIFT
hip width stance with toes slightly
pointed out.
4 sets : 5-5-5-5
1 set : 15 to 20
* i use swissies to get a neutral grip to make
it like a trap bar, but dialed in closer for a grip
just outside the width of my stance.

 

3. STANDING BB GOOD MORNING
use stance variations as follows :
set 1 : sumo stance
set 2 : hip width toes fwd
set 3 : just inside hip width toes inward slightly
set 4 : feet together with toes out slightly
4 sets : 8 to 10

 

4. 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

 

5. BB BACK SQUAT
hip width stance with heels wedged
3 sets : 10-10-20
*last set use rest pauses with 10 rep weight
on bar

 

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