10
14
2023

10.18.23 : LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS 

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. LYING DB LEG CURL
lying chest supported with db held
between feet and ankles dorsiflexed.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession

 

SINGLE LEG HAMSTRING RAZOR CURL
hip width stance emphasizing the negatives. this trains
the hams from hip extension back into knee flexion with a lot
of tension. done from floor glute ham or standard ghd ( or rigged
up in ill equipped places ) one leg is anchored under the pad and
one over to load up the one side. do both sides.
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. DB CONTRALATERAL SINGLE LEG RDL
single leg rdl with off hand loading ( opposite hand )
and using a rack to grab with free hand for stability.
2 sets : 8-8
rest periods : 2 min
*prog overload each set in succession

 

PARTIAL HEAVY BB DEADLIFT
hip width stance with safety bars set to mid shin height. do these
with good control both directions.
2 sets : 8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession

 

 

3. SIDEWAYS SLLP AT 45 DEGREES/JEFFERSON LEG PRESS
( SINGLE LEG LEG PRESS )
side supported position in leg press with one leg
up higher on platform and toes turned out
45 degrees. other foot goes opposite and lower so
it forms a good sumo stance according to your
side supported position.
3 sets : 15-12-10
*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. loading is a weight plate held
behind you |  kneeling leg extension focusing on
the deep stretch position of full knee flexion. use a band deload if
needed on these.
3 sets : 15-12-10 | 0-1 RIR
*prog overload each set in succession
c/s = compound set
RIR = reps in reserve

 

6. SEATED MACHINE ABDUCTION
2 sets : 10 to 12 done heavy + drop both sets light and
rep out big range of motion ( probably another 8-12 reps )
*do both sides and match reps

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