12
09
2023

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

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. LEG CURL MEDLEY
use these contextual cues  as follows :
set 1 : lying db leg curl ( db held in feet from prone position )
set 2 : seated leg curl with feet together
set 3 : seated leg curl with hip width stance and hips ext. rotated – toes out
3 sets : 10 to 15
*prog overload each set in succession

 

GLUTE HAM RAISE
hip width stance
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. HIP EXTENSION DOMINANT STRADDLE LIFT
( SUB BB RDL )
use a hip width stance with soft knees and strict hinge pattern at the hips.
hold spine in neutral position.
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession

 

 

3. SUMO STANCE ZERCHER BOX SQUAT (C/S)
ELEVATED SIDE LYING HIP RAISE
sumo stance with box set at your tolerable range ( low as possible with good form )
touch box every rep to break up the eccentric/concentric
chains | for hip raise use 12 inch elevation  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 : 10-10-10 + any RIR | 0-1 RIR ( match sides for reps )
*prog overload each set in succession

 

4. SEATED LEG EXTENSION
use largest range of motion in the negatives possible. i put a pad
at my ankles to get more knee flexion and stretch position.
use stance cues as follows.
set 1 : cannonball
set 2 : hip width toes fwd
set 3 : legs together
3 sets : 15-15-15 + any RIR every set
*prog overload each set in succession

 

 

5. 45 DEGREE HIP EXTENSION
inside hip width stance with neutral spine position
2 sets : 10 to 15 + rest pause 0-1 RIR last set
*do both sides and match reps
*prog overload each set in succession

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