06
16
2023

6.14.23 : LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS 

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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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. REVERSE DECLINE LYING 
DB LEG CURL
i like to increase the decline angle more
every set on these for difficulty. this one is
chest supported holding the db between the feet.
3 sets : 15-12-10
*prog overload each set in succession

 

GLUTE HAM RAISE
hip width stan
2 sets : 0-1 RIR
*reps in reserve

 

2. SINGLE LEG DB RDL WITH
CONTRALATERAL LOADING
db loaded in opposite hand as lead leg. free hand
grabbing rack post or something for stability.
4 sets : 10-8-6-4 + drop 10
*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. SWISS BALL WALL SLIDE HACK SQUAT
WITH DB LOADING
back goes to a swiss ball against the wall surface. db
held in goblet position or 2 db in side loaded position.
heels wedged with a hip width stance.
stays over mid foot/ankle.
3 sets : 20-15-12 + rest pause 6
*prog overload each set in succession

 

5. LONG STRIDE BULGARIAN SPLIT SQUAT
no forward knee travel on lead leg – this will help
you with the stride length. lean torso fwd in hip extension
and maintain that throughout sets.
3 sets : 15-10-8
*do both sides

 

6. SINGLE LEG SEATED MACHINE ABDUCTION
3 sets : 15 to 20

 

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