6.3.23 : 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. STANDING LEG CURL
done using a leg curl machine, some leg ext work
to hack this, or a monkey foot will hold a db
with your foot for loading.
3 sets : 15-12-10
*prog overload each set in succession

GLUTE HAM RAZOR CURL
use a GHD with your knees bent, hips flexed, and torso
parallel to the floor. extend the legs while maintaining the torso
position and go to full hip extension. drag straight back
to the start position by leg curl motion.
2 sets : 0-1 RIR
*reps in reserve

2. BB RDL
hip width stance
4 sets : 8-6-5-4 + rest pause 1-2
*prog overload each set in succession
*use a couple warm up sets to work to first working 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. WEDGED DB BULGARIAN SPLIT SQUAT
rear foot elevated with toes wedged. make sure stride
is long enough so knee isnt tracking fwd  over toes and
stays over mid foot/ankle.
3 sets : 12-10-8
*prog overload each set in succession