04
05
2023

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

By Adam 0

LEG SESSION
HAMS | GLUTES | LIGHT QUADS
ADDUCTORS

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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. SEATED LEG CURL
sitting fwd to increase the stretch tension
on the hamstrings. you’ll feel this difference
compared to sitting back. stance is feet together.
3 sets : 20-15-12

 

2. SINGLE LEG DB RDL W
CONTRALATERAL LOADING
db is held in the opposite hand as the lead
leg. grab a rack post for stability with the free
hand to balance yourself out.
4 sets : 8-8-6-6
*prog overload each set in succession

 

3.  SUMO STANCE SEATED STRADDLE
LIFT/DEADLIFT

use a flat bench under where you will be seated in sumo
position in the bottom of the lift. this can mean you need
to build the box height up under you if needed. now a t bell or
a kb work the best for free motion. i use a loadable kb which is
a game changer for this one. a bb can work also but your shins
will be bloody. stance is obviously sumo as stated and big hip
abduction is a huge intentional cue to not miss here. knees out!
3 sets : 15-12-10
*prog overload each set in succession

 

4.INVERTED LEG CURL


done from a wedged in position using a smith
machine or a squat rack and a plyo box. stance
is hip width and you want to create and obtuse leg
angle to bias the hamstrings more. ( greater than
90 degrees in top/shortened position. )
3 sets : 0-1 RIR
*reps in reserve

 

5. LEG PRESS
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 : 15 to 20
*match sides for reps

 

6. COPENHAGEN SIDE PLANK ADDUCTION
side plank single leg hip adduction
3 sets : 0-1 RIR
*reps in reserve
*match sides for reps

 

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