QUADS | HAMS | GLUTES
— SESSION —
use a glute ham roller cart or a swiss ball and perform
a leg curl with hip thrust extension
3 sets : 0-1 RIR
*RIR = reps in reserve
” KNEE FLEXION “
2. BB HIGH BAR SQUAT
( *band deload/accommodating resistance if applicable )
just outside hip width stance with heels wedged and toes out slightly.
high bar squat loading. set up in a squat rack to focus on as
much clean squat depth as you can get with spotter arms in
*use 1-2 warm up sets before 1st set
4 sets : 8-6-4-4 + any reps in reserve
rest periods : 3 min
* band deload will help you sit really deep and stay vertical in
the hole much more proficiently.
* partial reps are top rep half only and no lower, bc all the rx
reps you want cheeks to sneaks if possible for you.
place foot mid range on platform at just outside hip width
and use free leg lower & on the toes lightly for some stability. make
sure you really emphasize the working leg and not the assistance
3 sets : 10-10-10 + any reps in reserve
*prog overload each set in succession
*match sides for reps
and will go onto the toes if doable for you. use caution with
squatting off the toes and no heel support. band accommodating
resistance is very applicable here also to aid in execution.
3 sets : 15-12-10 + drop 10
*prog overload each set in succession as needed
*sub another hack variation in the absence of a hack squat machine
6. SEATED SINGLE LEG ADDUCTION
slightly leaned fwd on the machine and slightly sideways
position to allow greater stretch position and more
adduction tension range.
3 sets : 12 to 15