4.5.24 | LEG SESSION : HAMS | GLUTES | QUADS ABDUCTORS
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. GLUTE HAM RAISE
3 sets : 0-1 RIR
*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 : 15-10-8-6
rest periods : 2 min
*prog overload each set in succession
3. SUMO STANCE SSB SQUAT
wide sumo position with fwd torso to bias some
hip extension and the posterior chain. SSB or low bar squat
loading. goal is depth with fwd torso
3 sets : 15-10- (5-4-3 cluster set )
*prog overload each set in succession
cluster set = 3 sets close together with same weight loaded )
4. SPLIT STANCE HACK SQUAT
very hard fyi. use a very low and short stride split stance
on the platform. lower foot will go into the toes in deep flexion.
do both sides.
3 sets : 15-12-10
*prog overload each set in succession
5. REVERSE HYPER ( S/S )
SIDE LYING HIP RAISE WITH TOP
LEG CLAMSHELL
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 raised hip abduction through the bottom
side to a pause, then clamshell the top leg.
2 sets : 20 to 25 | 0 RIR ( match sides for reps )