3.24.23 : LEG SESSION : HAMS | GLUTES | ADDUCTORS | 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. SINGLE LEG HAMSTRING RAZOR CURL
done from a glute ham raise position but with just
one leg doing the knee flexion.
3 sets : 0-1 RIR
*reps in reserve

2. SPLIT STANCE BB RDL
hip width stance with front leg position just
like a typical rdl and back leg on toe box like a
split squat. drop back into the hips and hinge
on the lead leg while stabilizing with the back leg.
3 sets : 6 to 8
*prog overload each set in succession
*do both legs for rx reps

BILATERAL BB RDL
hip width stance and getting as much hip extension
as possible. don’t blow your back out, control is king.
1 set : 8

3.  SUMO STANCE BELT SQUAT
wide sumo stance position
4 sets : 20-15-12-10

4. LYING LEG CURL
inside hip width stance
3 sets : 15-15-15

5. SINGLE LEG STEP BACK LEVERAGE SQUAT
use a smith machine with a low bar setting and a
thrust pad on it at upper calf height. ( this is where
you’ll wedge in and put a lot of leverage on this
lead leg. step back into a reverse lunge with the
other leg and squat back up emphasizing the lead
leg pulling you back up using your quad drive.
3 sets : 0-1 RIR
*match sides for reps