03
12
2024

3.12.24 | LEG SESSION | HAMS * GLUTES * QUADS * ABDUCTORS 

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. LYING LEG CURL
hip width stance
3 sets : 20-15-10
*prog overload each set in succession

 

NORDIC LEG CURL
open chain leg curl done from kneeling position with
legs anchored in a GHD or some device that wedges you in
at the ankles. you need accommodating resistance from reverse band
tension to smooth out the strength curve and make it trainable for
negative and position rep balance. stance is hip width kneeling with band
tension coming from behind/above you.
2 sets : 0-1 RIR
*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 : 10-8-6-4
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession

 

 

 

3. SUMO STANCE STRADDLE LIFT
done with a t bell, kb. or db on platforms with a sumo stance.
3 sets : 15-10-8
1 min rest periods
*prog overload each set in succession
*do both stances for each split squat set

 

4. BB FRONT SQUAT
use a narrow stance at hip width with heels
wedged on ramps or slant board.
3 sets : 20-15-12
*prog overload each set in succession

 

 

5.  SINGLE LEG BACK EXTENSION  ( S/S )
SEATED MACHINE HIP ABDUCTION
take your absolute maximum tolerable hip extension on these. more than
likely you haven’t experienced what your full potential ROM is due to mobility
restrictions or just not knowing what that looks like. do both sides |hinge fwd
slightly while abducting
2 sets : 0 RIR ( match sides for reps )  | 25-15
*prog overload each set in succession and ascend the reps

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