04
13
2023

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

By Adam 0

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

 

5. LINEAR HACK SQUAT
just outside hip width stance
3 sets : 12-15-20
*prog overload each set in succession and
ascend the reps

 

6. STANDING CABLE STRAIGHT
LEG ADDUCTION
ankle cuff worn with hook to outside of
ankle on the leg closest to the cable standing
sideways to low pulley setup. make sure cable
is set a bit above hip height. this will be like doing the
half splits from a standing position and pulling in.
3 sets : 15 to 20

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven