3.24.24 | LEG SESSION | HAMS * GLUTES * QUADS * ABDUCTORS
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. 45 DEGREE HIP EXTENSION
hip width stance and as full of ROM as you can
take on the negatives. pull to full hip extension,
and not lumbar hyperextension.
3 sets : 12-10-8
*prog overload each set in succession
MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
LYING LEG CURL
do one set hips turned out and one set slightly
turned inward ( this is ext and int rotation )
2 sets : 15 to 20
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 : 8-8-6-6
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
3. SUMO STANCE LOW BAR SQUAT
wide sumo position with fwd torso to bias some
hip extension and the posterior chain.
3 sets : 15-10-8
*prog overload each set in succession
4. DB GOBLET HACK SQUAT
hip width stance with heels wedged fairly steep.
keep torso position vertical.
3 sets : 10-10-amrap ( last set take your estimated 3rd set of 10
for as many reps as you can do cleanly )
*prog overload each set in succession
5. LYING GLIDER CURL ( S/S )
SIDE LYING HIP RAISE
lying on back with heels hip width. this is a hip thrust and
leg curl combined into one movement. pull hips up as
you leg curl. | side plank hip abduction
2 sets : 0 RIR | 0 RIR ( match sides for reps )