11
29
2023

12.2.23 : LEG SESSION : HAMS | GLUTES | QUADS ABDUCTORS 

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. SEATED LEG CURL
use these stance cues  as follows :
set 1 : hip width with toes out
set 2 : hip width with toes inward
set 3 : hip width with ankles plantar flexed
3 sets : 10 to 15
*prog overload each set in succession

 

SINGLE LEG RAZOR CURL
one leg anchored in and one lays on top of
roller/bar ( point of anchoring ). do both sides.
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. CONTRALATERAL SINGLE
LEG DB RDL
loaded opposite of hinge leg. do both sides.
4 sets : 8-8-6-6
rest periods : 2 min
*prog overload each set in succession

 

 

3. SEMI SUMO STRADDLE LIFT (C/S)
ELEVATED SIDE LYING HIP RAISE
sumo stance ( toes out 15 degrees )  with deficit on 2 plyo
boxes or using bumper plates. this is a combo
of a squat and a dead with hip extension as well
as flexion. | for hip raise use a flat bench for your forearm
position in the side plank with knees bent. this creates a deficit
position on the hips and hits the abduction really well.
3 sets : 12-10-8 + any RIR | 0-1 RIR ( match sides for reps )
*prog overload each set in succession

 

4. LEG PRESS
knee flexion biased with hip width stance
and feet lower on platform.
3 sets : 20-15-10 + any reps in reserve
*prog overload each set in succession

 

 

5. DB REWIND WALKING LUNGE
take 5-8 steps backward on each leg alternately
and then go back fwd to match the 5-8 on both legs.
use a larger stride length.
2 sets : 10-16 total reps
*do both sides and match reps
*prog overload each set in succession

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