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

SESSION :

1. HAMSTRING RAZOR CURL
done from ghr with a front to back motion,
and knee flexion, which is leg curl. this is similar to a
ghr but with a different plane of motion.
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 : 10-10-8-6
rest periods : 2 min
*prog overload each set in succession

3. SUMO STANCE STRADDLE LIFT
wide sumo position with fwd torso to bias some
hip extension and the posterior chain.
3 sets : 15-10-6
*prog overload each set in succession
cluster set = 3 sets close together with same weight loaded )