10
04
2023

10.2.23 : 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
3 sets : 12-10-8 +  drop 4
*prog overload each set in succession

 

GLUTE HAM RAISE
hip width stance emphasizing the negatives
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. EXAGGERATED DB RDL
just inside hip width stance and from a deficit if needed, you will have
to round your spine into some flexion, so this will likely mean use
lighter loads. this also means you can take an extreme range of motion
and into a very deep stretch position.
2 sets : 10-10
rest periods : 2 min
*prog overload each set in succession

NEUTRAL SPINE DB RDL
this one done traditionally with a hip width stance
but with no spinal flexion.
2 sets : 8-8 + rest pause 3-4
rest periods : 2 min
*prog overload each set in succession

 

 

3.   GLUTES TO WALL BAND HARNESSED 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. use a heavy long band to wrap around db the around your
shoulders to make a harness that loads your body with the weight in front
of you. this is a super cool loading strategy.
3 sets : 10-10-10
*prog overload each set in succession

 

5. BENCH SISSY SQUAT C/S WITH
ANTERIOR CHAIN DEVELOPER

wedged in a sissy squat bench emphasizing a vertical torso and
staying on tension in these. can use db side loading or db goblet
loading if applicable to you. | kneeling leg extension focusing on
the deep stretch position of full knee flexion. use a band deload if
needed on these.
3 sets : 10 to 15 | 0-1 RIR
*prog overload each set in succession
c/s = compound set
RIR = reps in reserve

 

6. SIDE LYING HIP RAISE
2 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