04
22
2023

4.24.23 | LEGS

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. LYING LEG CURL
hip width stance
3 sets : 8-8-8
*slow controlled reps with hard contractions

1 set : 8 + drop 20 to 25 partial reps in the bottom end range

 

 

2. SINGLE LEG DB RDL WITH
CONTRALATERAL LOADING
db in opposite hand as trained leg. stand in the
rack so you can hang onto rack post with free hand
for stability and positioning.
3 sets : 10-8-6
*prog overload each set in succession

 

3.  BB GOOD MORNING
high bar squat loaded with feet inside hip width
stance. focus on breaking at the hips with a soft knee
for the most hip extension. set spotter arms to depth
for as much range as you can handle with good form.
4 sets : 12-10-8-6
*prog overload each set in succession

 

4. SINGLE LEG RAZOR CURL ON GHR
leg anchored in on ghr…just one though and the
other one lays on top of the roller. as you iso hold
the hamstring, extend your hips into full extension
then pull straight back like you’re doing a leg curl.
3 sets : 0-1 RIR
*reps in reserve

 

5. DB BULGARIAN SPLIT SQUAT
rear foot elevated with a small box for
front foot elevation as well to create a
drop in deficit ( larger ROM ).
3 sets : 10-12- (15 to 20)
*prog overload each set in succession
and ascend reps 

 

6. SINGLE LEG SEATED MACHINE ADDUCTION
sit sideways and only train one side. obviously wanna train
both sides each set. position yourself up so you can get the largest range
of motion on the adductor.
3 sets : 20-15-12

 

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