10
26
2023

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

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. SEATED LEG CURL LEANING FWD
legs together and leaned fwd which puts an aggressive
stretch on the hamstrings – watch out lol.
3 sets : 12-10-10
*prog overload each set in succession

 

RAZOR CURL FROM GHR ( GLUTE HAM RAISE )
hip width stance. extend hips fully in the long position, then
pull back in knee flexion like a leg curl. this ones nasty.
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. BB ROMANIAN DEADLIFT
hip width stance with soft knees. train with neutral spine
to your max tolerated depth.
4 sets : 8-6-4-4 + any reps in reserve
rest periods : 2 min
*prog overload each set in succession

 

 

3. LOW BAR BB BOX SQUAT
low bar position with medium sumo stance. set
box to lowest depth you can tolerate based on your mobility
and anatomy. this should cue to to bend fwd as you squat
and have less knee flexion than a quad dominant squat.
3 sets : 10-8-6 + any reps in reserve
*prog overload each set in succession

 

5. SLLP ( SINGLE LEG LEG PRESS )
works well on a horizontal leg press but hip sled
is fine also. stance is hip width and foot lower on platform
to maximize knee flexion. use free leg lightly on the
toes for stability.
3 sets : 10-10-8 + any reps in reserve
*prog overload each set in succession

 

 

6. SIDE LYING EXTENDED RANGE STRAIGHT
LEG ABDUCTION
use ankle weights or manual resistance with partner
2 sets : 0-1 RIR
*do both sides and match reps

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