2.29.24 | LEG SESSION : HAMS * GLUTES * QUADS * ABDUCTORS 

SESSION :

1. GLUTE HAM RAISE
Keep a straight line from knee to hip to shoulder. Lower under control
until the knees are nearly extended and the lifter is approximately
parallel to the floor. Avoid bending the torso further forward than this
round bottom position. Initiate the lifting phase with the hamstrings.
3 sets : 0-1 RIR
*prog overload each set in succession

LYING DB LEG CURL
prone position with db held between feet
2 sets : 8 to 10
*prog overload each set in succession

MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION

2. BB RDL
just inside hip width stance with toes wedged. use and outside
shoulder width pronated bar grip. widening the grip also helps with back
cueing and development.
4 sets : 6-6-6-6
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession

3. LOW BAR WESTSIDE BOX SQUAT
done in sumo position with heels in and toes out 45 degrees. bar position
is lower, just behind the rear delts. negs are very slow and
controlled, with a rock back, then slightly fwd and back up.
6 sets : 2-2-2-2-2-2
1 min rest periods
*prog overload each set in succession
*do both stances for each split squat set