11
05
2023

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

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. STANDING/KNEELING LEG CURL
done unilaterally using a machine, a monkey foot,
some leg ext machines can hack this, or a cable with
a cuff or strap.
3 sets : 15-10-10
*prog overload each set in succession

 

NORDIC LEG CURL
done from a ghr, or any anchored position. keep a straight line
between your knees, hips, and shoulders as you slowly lower, then squeeze
back to starting position ( very hard ) regressions are band or cable deload, or
a touch and go with hands for assistance.
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. BB GOOD MORNING
inside hip width stance with high bar squat loading
4 sets : 10-10-8- ( 6-3-1 cluster )
rest periods : 2 min
*prog overload each set in succession

 

 

3. HANGING BB SPLIT SQUAT
bar is suspended under you in a longer split stance.
depending on your range and anatomy, you can elevate
the front and rear foot on a bumper plate to gain more depth
as well as difficulty.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession

 

4. SUMO STANCE LEG PRESS
feet up higher on platform and wide stance with
heels in and toes out approx 30 degrees. use the sled
weight to force a big stretch position while you maintain
your spinal integrity.
3 sets : 20-15-10 + any reps in reserve
*prog overload each set in succession

 

 

5. SIDE LYING HIP RAISE
side plank double hip abduction
2 sets : 0-1 RIR
*do both sides and match reps

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