07
06
2023

7.6.23 : 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. SINGLE LEG RAZOR CURL
use a machine if applicable or hack a leg extension
if allows. can use cable or a monkey foot as well. even
a heavy ankle weight can work.
*prog overload each set in succession
2 sets : 0-1 RIR
*prog overload each set in succession
RIR :  reps in reserve

 

 

SINGLE LEG INVERTED LEG CURL WITH OBTUSE
KNEE FLEXION
see Instagram/fb reels
3 sets : 0-1 RIR ( 9 RPE scale )
*RIR = reps in reserve

 

 

2. BB GOOD MORNING
high bar squat loading with stance just
inside hip width. set spotter arms or safeties on the
rack to your capable depth. the less knee bend the better
on these to target the hamstrings. ( use a soft knee
meaning very slight bend ).
4 sets : 12-10-8-6
*prog overload each set in succession
*use a couple warm up sets to work to first working set

 

 

3.  WESTSIDE SUMO STANCE
BB BOX SQUAT
low bar squat loaded with a sumo stance.
set box depth to lowest you can handle with
good form.  place a ton of emphasis on hip
abduction here.
4 sets : 6-5-4-3 + drop 10
*prog overload each set in succession

 

4. LYING LEG CURL
legs together stance
3 sets : 10 to 15
*prog overload each set in succession

 

5. DB HACK SQUAT ( SIDE LOADED )
feet very close together with heels wedged
up approx. 30 degrees. keep a vertical torso and
squat deep every rep.
*prog overload and ascend reps if possible for you
3 sets : 20-15-12 + rest pause 5

 

6. SIDE PLANK CLAM ABDUCTION
side lying hip raise position with 2 parts. 1 being
the bottom hip raise to a pause, then 2 is a clam
abduction with the top leg.
2 sets : failure
*match sides for reps

 

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