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

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 : 0-1 RIR

SESSION :

1. DEFICIT SINGLE LEG HAMSTRING RAZOR CURL
done from a glute ham raise position but with just
one leg doing the knee flexion. for the deficit, you set up so your
ankle support is higher than your knee position to create an
uphill pull. i use a floor glute ham and just block up the back end.
this can get incredibly hard the larger the deficit is.
3 sets : 0-1 RIR
*reps in reserve

2. STANDING BB GOOD MORNING TO SPOTTER
ARMS/SAFETY’S
inside hip width stance with high bar squat loaded bb. set
the spotter arms up to the lowest you can go with a neutral
spine position.
4 sets : 12-10-8-5
*prog overload each set in succession

3.  EXAGGERATED STRIDE DB SPLIT SQUAT
use a very long split stance that you will actually try and
lengthen each set slightly ( unless you can do the splits
easily, this is going to be very challenging to even mobilize )
be conservative with the loading using a single db
offhand ( contralaterally ) and a pipe to stabilize with
the free hand as well.
3 sets : 15-12-10
*prog overload each set in succession

4. SEATED LEG CURL
legs and feet touching ( together ) and sit
forward to increase the stretch position tension on
the negatives.
3 sets : 25-15-12 + drop 6

5. HACK SQUAT
hip width stance with feet low on platform and stance
cues as follows each set.
set 1 : just outside hip width with toes pointed out
set 2 : just inside hip width with toes straight fwd
set 3 : cannonball ( heels together and toes out in v stance )
3 sets : 20-15-12
*match sides for reps
*note : many people don’t have a hack machine, so use a
stability ball and db’s. the ball will go against the wall
behind you and you’ll glide that as you squat with dbs
held below your hips.

6. SEATED MACHINE ADDUCTION
3 sets : 20-20-20
*prog overload each set in succession