05
01
2023

5.3.23 : 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 OPTIONS

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 MACHINE LEG CURL
just inside hip width stance with knees
pointed straight down. don’t duck them out.
4 sets : 12-10-8-8 + last set partials to failure

2. STAGGERED STANCE DB RDL
WITH HIP CIRCLE
split stance in a shorter stride length. load the
db contralaterally ( off hand of lead leg )
3 sets : 10-8-6
*prog overload each set in succession

 

3.  SUMO STANCE BELT SQUAT
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.
3 sets : 15-15-15
*prog overload each set in succession

 

4. BB KANG SQUAT
this is a good morning that pulls back into
the bottom of a squat. so you hip extend and then
take that bent fwd position and rock it into the
bottom of a squat – now eliminate the stand back up cue
and you have a nasty movement here.
3 sets : 10-10-10
*prog overload each set in succession

 

5. LEVERAGE SQUAT
this one is done with a hip width stance and toes
straight fwd using a sissy squat bench or a smith
machine bar with a hip thrust roller on it. you
anchor in by wedging your feet to the floor and
your calves to the bar/pad. squat with a vertical torso.
3 sets : 0-1 RIR
*prog overload each set in succession

 

 

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 : 15-15-15
*prog overload each set in succession

 

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