01
24
2024

NEW SPLIT | 1.25.24 | LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS 

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. REVERSE DECLINE DB LYING LEG CURL
chest supported in declined position to make leg curl
more difficult. increase decline angle each set as per your
intuition. start at about 15 degrees of decline and adjust
15 degrees each set.
3 sets : 15-12-10
*prog overload each set in succession

 

WEIGHTED BACK EXTENSION
done from 45 or 90 degree position. db loading held in front
you as needed for loading. make sure each rep is full owned
with max range.
2 sets : 8-8

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. HIP EXTENSION DOMINANT DEADLIFT
just outside hip width stance with an rdl style pull
and limited knee flexion. think hinge.
4 sets : 8-8-6-6 + drop 8
rest periods : 2 min
*prog overload each set in succession

 

 

 

3. SUMO STANCE BELT SQUAT (C/S)
DUALLY ELEVATED SIDE LYING HIP RAISE
sumo stance position with heels in and toes out. emphasize hip
abduction as you squat for hip dominance |  for
hip raise use 12 inch elevation  for your forearm
position and legs in the side plank with knees bent. this creates a deficit
position on the hips and hits the abduction really well.
3 sets : 10-10-30 | 0-1 RIR ( match sides for reps )
*prog overload each set in succession

 

4. HIGH BAR BB HACK SQUAT
high bar squat loading with heels wedged up. use an inside
hip width stance with toes straight fwd. goal is max knee flexion
with vertical torso.
3 sets : 15-12-10
*prog overload each set in succession 

 

 

5.  SINGLE LEG REVERSE HYPER
hip lined up with pendulum. do both sides.
2 sets : 15 t0 25 ( match legs each set )
*prog overload each set in succession and ascend the reps

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