05
12
2023

5.12.23 : LEG SESSION HAMS | GLUTES | QUADS | ABDUCTORS 

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

—————————————

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
hip width stance with toes turned inward
3 sets : 15-10-8

 

NORDIC LEG CURL
feet anchored and ankles in dorsiflexion as you hinge
your entire body on the knee using flexion. your knees,
hips, and spine will all be in a line placing a lot of
tension on the hamstrings. use a band deload or a touch
and go method, but emphasize the eccentric part of
every rep.
2 sets : 0 RIR
*reps in reserve

 

2. BARBELL RDL
shoulder width stance with toes out 10 degrees.
depth should only be just below knees to mid shin
with full hamstring stretch. as you hit the top end of the
rep squeeze your glutes into posterior pelvic tilt.
4 sets : 8-6-4-3
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set

 

3.  GLIDING LEG CURL
done from floor position on back using a
concept 2 rower seat, or a glute ham roller, or
even a swiss ball. drive hips up as you pull under
with a leg curl. focus on keeping hips high for more
isometric tension throughout the set.
3 sets : 0-1 RIR
*prog overload each set in succession

 

4. BB KANG GOOD MORNING
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 : 12-10-8
*prog overload each set in succession

 

5. HACK SQUAT
goal is hams to calves full flexion. use a stance width
that maximizes your flexion which is usually just outside
hip width to shoulder width ish range. make sure you get
full foot force production and aren’t shifting or twisting
around. feet planted and locked in.
3 sets : 10 to 15
*prog overload each set in succession

 

6. SINGLE LEG SEATED MACHINE ABDUCTION
sit kinda sideways and only train one side at a time. obviously wanna train
both sides each set.  should be able to exaggerate the negative more
on these for a better stretch position.
3 sets : 15-15-15
*prog overload each set in succession

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