8.19.23 : 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. 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