09
21
2023

9.21.23 : 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. GLUTE HAM RAISE
3 sets : 0-1 RIR
*prog overload each set in succession

 

LYING LEG CURL
hip width stance emphasizing the negatives
2 sets : 12 to 15

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. BB HIP THRUST WITH SLIGHTLY OBTUSE
TOP POSITION
use a hip width stance and make sure your top position
finishes with a greater than 90 degree knee flexion angle – this
means use a tad longer stride/feet placement.
4 sets : 8-8-8-6 + long rest pause then 0-1 RIR
rest periods : 2 min
*prog overload each set in succession

 

 

3.   GLUTES TO WALL BB GOOD MORNING
this anchors your glutes to the wall and allows strict hip
extension. you’ll want to walk out from wall a bit for center of
mass and balance. if you can’t use a bb, sub some dbs like an rdl.
3 sets : 10-10-10
*prog overload each set in succession

 

5. KNEELING LEG EXTENSION TO SEATED LEG EXTENSION
start doing kneeling bodyweight leg extensions to 0-1
RIR, then jump to the seated leg extension to train the end range
of knee extension to the rx range.
3 sets : o-1 RIR then 12 to 15
*prog overload each set in succession

 

6. SINGLE LEG SEATED MACHINE ABDUCTION
2 sets : 15 to 20
1 set bilateral abduction : 12 to 15 ( as heavy as you can handle )
*do both sides and match reps

 

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