08
30
2023

8.30.23 : 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. RAZOR CURL
done anchored in a GHR ( or rigged up anchor point )
from a kneeling position and torso parallel to the floor
as you go out into hip extension, then pull back using
a leg curl.
3 sets : 0-1 RIR
*prog overload each set in succession

 

LYING LEG CURL
hip width stance emphasizing slow
eccentrics every rep
2 sets : 6-6 + drop 6
*RIR = reps in reserve

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

2. HIP EXTENSION DOMINANT BB DEADLIFT
conventional stance hip width with more of an rdl
execution for more hip extension and less knee
flexion…this means more posterior chain.
4 sets : 10-8-6-4 + drop 8
*prog overload each set in succession

 

 

3.  SUMO STANCE STRADDLE LIFT
same mechanics as a low bar squat in medium sumo stance.
hip extension and knee flexion with preferable a deficit if
mobility allows.
4 sets : 3-3-3-15
*prog overload each set in succession
*use a couple warm up sets before working sets listed

 

4. SEATED LEG CURL
2 sets : 20-20

 

5. HACK SQUAT
use the stance cues each set as follows
for full quad sweep touch up.
set 1 : just outside hip width stance
set 2 : just inside hip width stance
set 3 : cannonball ( heels together with toes out )
3 sets :
*prog overload each set in succession

 

6. SIDE LYING EXTENDED RANGE HIP ABDUCTION
side lying position with hips all the way to one end of the
bench to allow the top leg to go into a stretch bind and
stretch the outer hip. top leg obviously does the set.
2 sets : 0-1 RIR
*do both sides and match reps

 

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