08
09
2023

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

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

—————————————

DYNAMIC WARM UP MENU OPTIONS

HIP AIRPLANES
internal and external hip rotation warm up

BANDED ANKLE DORSIFLEXION & PRONATION
band distracted knee over toes and internal
ankle rotation
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 SEATED LEG CURL
sit fwd into the movement to place a more
aggressive stretch position on the eccentric.
3 sets : 20-15-12
*prog overload each set in succession

 

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

 

2. SINGLE LEG DB RDL WITH
CONTRALATERAL LOADING
single leg hip extension with offhand db loading.
use a rack post for stability with the free hand.
4 sets : 8-8-6-6 + drop 6
*prog overload each set in succession

 

 

3.  BANDED CAMBERED BAR
WESTSIDE SUMO SQUAT
sub another bar if no bully bar is available. set band tension so its
about 25% at top position of your max effort squat weight. set up
the box height for just below parallel. open hips aggressively
and drive through the hams and glutes.
4 sets : 5-4-3-3 + drop 10
*prog overload each set in succession
*use a couple warm up sets before working sets listed

 

4. REVERSE DECLINE DB LYING LEG CURL
using
a downslope to make the curl harder. hold db in
feet with plantar flexed ankles and squeeze knees and ankles
together to hold onto db.
3 sets : 12-10-8

 

5. LEG PRESS
concentrate on staying in the bottom 2/3 of the leg press
and owning the bottom position. ankle mobility helps here
bc you want your feet low on the platform.
2 sets : feet together ( vastus lateralis )
2 sets : cannonball v stance ( vastus medialis )
4 total sets : 15-15-15-15
*prog overload each set in succession

 

6. SIDE LYING EXTENDED RANGE ABDUCTION
side lying position on flat bench with hips right to one end
which allows tip hip to stretch in an extended range. pull top
leg up using your glute medius.
3 sets : 0-1 RIR
*do both sides and match reps

 

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven