08
19
2023

8.19.23 : 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

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. 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

 

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

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

2. DB RDL
hip width stance with toes slightly wedged and a
soft knee. initiate negatives with a butt back cue for
hip extension.
4 sets : 10-8-6-4 + drop 8
*prog overload each set in succession

 

 

3.  LOW BAR WESTSIDE BOX SQUAT
low bar squat position. 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 : 3-3-3-15
*prog overload each set in succession
*use a couple warm up sets before working sets listed

 

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

 

5. SLLP ( SINGLE LEG 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 : 10 to 15
*prog overload each set in succession

 

6. SEATED MACHINE ABUDCTION WITH LEGS
IN SUMO POSITION

lay seat back if applicable and extend legs with toes turned open
to mimic a sumo stance position when you’re fully abducted.
3 sets : 25-20-15
*do both sides and match reps

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