07
30
2023

7.28.23 : 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. SEATED LEG CURL
feet together
3 sets : 20-15-15
*prog overload each set in succession

 

NORDIC LEG CURL
2 sets : 0-1 RIR
*RIR = reps in reserve

 

2. 45 DEGREE HIP EXTENSION WITH HIGH
BAR SQUAT LOADING
stance hip width with a neutral spine make this like
a strict stiff legged deadlift.
4 sets : 8-8-6-6 + drop 8
*prog overload each set in succession

 

 

 

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. if your knees are
traveling forward, you’re not sitting back into the hamstrings. when done
right, these are like a super leg curl hip thrust type feel.
4 sets : 6-5-4-3 + drop 8
*prog overload each set in succession
*use a couple quick warm up sets before pyramid

 

4. GLUTE HAM RAISE
3 sets : 0-1 RIR

 

 

5. WALL SLIDE SWISS BALL HACK SQUAT
small swiss ball against wall surface and on your lower back.
heels wedged in a just outside hip width stance. use a db
goblet squat loading.
3 sets : 15 to 20
*prog overload each set in succession

 

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 : 20-15-15
*do both sides
*I’m working on a side lying one of these to force a greater stretch
position and larger range

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