02
27
2023

3.6.23 : LEG SESSION – HAMS | GLUTES | ABDUCTORS | LIGHT QUADS

By Adam 0

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

DYNAMIC WARM UP MENU : 

HIP AIRPLANES
internal and external hip rotation warm up

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. SEATED LEG CURL
hip width stance
4 sets : 15-10-10-15

 

2. DB ROMANIAN DEADLIFT
toes slightly wedged with hip width stance.
4 sets : 5-5-5-5
1 set : 15 t0 20

 

3.  SUMO STANCE SEATED DEADLIFT
FROM BOX ( 18 inch box is a good starting point
for reference )
wide sumo stance position with plyo box behind you.
this will help you lightly sit and rock vertical before pulling.
will have to adjust box height to your anatomy and mobility.
4 sets : 12-10-8-6
*can use bb, t bell, k bell for loading
*prog overload each set in succession

 

 

4. RAZOR CURL
hip width stance on a glute ham
raise or floor ghr. body goes straight
forward to full extension, then drag straight back
pulling with the hamstrings.
3 sets : 0-1 RIR ( reps in reserve )

RAZOR CURL TO GHR HIP EXTENSION
this one as you come back on the curl end, stop and shoot
your hips fwd and get upright leg a glute ham raise. when
its done right, it hits hard.
1 set : 0-1 RIR

 

5. LEG PRESS
hip width stance with feet lower on platform
3 sets : 20-15-12
*prog overload each set in succession

superset with

SIDE PLANK CLAM ABDUCTION
lighter glute band just above knees. lift hip up
in abduction and then clam out the top leg into the
band tension.
3 sets : 6-6-6 ( do both sides )

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