07
16
2023

7.17.23 : 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 STANDING LEG 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
3 sets : 15-12-10
*prog overload each set in succession

 

 

GLUTE HAM RAISE
3 sets : 0-1 RIR
*RIR = reps in reserve

 

2. SNATCH GRIP BB RDL OFF THE PINS
wide pronated grip with straps and rack set to your
range for depth. stance is hip width.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession
*use a couple warm up sets to work to first working set

 

 

3.  SSB WESTSIDE BOX SQUAT
take a big sumo stance on these and box set to
just below parallel. open hips out hard the entirety of each rep.
sit back into the squat on these. stay tight on the box touch.
4 sets : 8-6-4-2
*prog overload each set in succession

 

4. 45 DEGREE HIP EXTENSION WITH FEET
PLANTAR FLEXED
inside hip width stance on the toes
3 sets : 0-1 RIR

 

5. RACK SUPPORTED DB BULGARIAN SPLIT SQUAT
one db loads on working leg side with free hand hanging onto the rack
or something attached to the rack. foot rear elevated to ankle at just
below knee height.
3 sets : 15-12-10 + drop 10
*do both sides

 

6. STANDING STRAIGHT LEG CABLE ABDUCTION
low cable with ankle cuff ( hooks on inside of ankle ) standing
on a slight elevation for clearance on working side. turn toes
inwards and pull out to the side away from cable ( which you are
side profile to ).
3 sets : 12 to 15
*do both sides

 

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