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

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