02
10
2023

2.16.23 : LEG SESSION : HAMS | GLUTES | ADDUCTORS | LIGHT QUADS

By Adam 0

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

DYNAMIC WARM UP MENU : 

HIP AIRPLANES
internal and external hip rotation warm up
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. LEG CURL SEQUENCE
each set as follows :
set 1 : razor curl
*The razor curl begins in a position of hip and knee extension.
then, the individual progresses to a position of 90°
hip flexion and 90° knee flexion. With the hips
maintaining a position of 90° flexion, the knees
continue to flex, with the hamstrings contracting to their maximum

set 2 : razor curl to hip extension
*same, but as you pull into the contraction youll stop at
just greater than 90 degrees ( before 90 ) and then shoot the hips
forward to extend the hips like a glute ham raise.

set 3 : nordic leg curl

set 4 : nordic hip extension
*this one maintains the transition position of set 2. while hinging
at the hips. this means isometrically holding a contraction while
hinging up and down. top position is the top of a glute ham raise.
4 sets : failure

2. BB ROMANIAN DEADLIFT
hip width stance with toes slightly
pointed out. use a couple warm up sets.
4 sets : 6-6-5-4
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.  LYING LEG CURL
hip width stance
3 sets : 20-15-12

 

4. OBTUSE STRIDE BB HIP THRUST
hip width stance with just greater than 90
degree shin angle at peak position. this means
obtuse to 90 degrees at the knee in the top.
4 sets : 15-12-10-8

 

5. HACK SQUAT
hip width stance. take one quick warm up set
3 sets : 10-10-20
*last set use rest pauses with 10 rep weight
on bar

 

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