4.15.23 : 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. SINGLE LEG SEATED LEG CURL
sitting fwd to increase the stretch tension
on the hamstring. you’ll feel this difference
compared to sitting back
3 sets : 20-15-12

2. WEIGHTED BACK EXTENSION
hip width stance and high bar squat loaded like
a good morning.
4 sets : 12-10-8-6
*prog overload each set in succession

3.  STRADDLE HINGE
done just like an rdl, but with a deficit
standing on short  plyo boxes or steps.
works ideally with a t bell or kb/db.
2 sets : 10-10
*prog overload each set in succession

STRADDLE LIFT
sumo stance squat and deadlift hybrid with
hip flexion and extension ( it will be like an exaggerated
low bar bb squat ) use a deficit if needed and works
ideally with a t bell or kb/db.
2 sets : 10-10
*prog overload each set in succession

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