"This is a leg day that will prioritize glute and hamstring development."
- Coach Andrew
Leggos
- Seated ham curl: 2 working sets. 5-8 reps on first set and then 12-15 on second set straight into a drop set (lower weight and do as many reps as possible) On the drop set perform a 3 second squeeze at the bottom where your heels are closest to your glutes.
- Barbell Hip Thrust: 3 working sets 8-12 reps on first set. 15-20 on second set. 30 on last set. Reps should be performed with a 2 second squeeze of the glutes at the top and a two second pause at the bottom of the movement.
- Lying ham curl: 2 working sets. 8-12 first set. The second set will be a rest pause set. Keep the weight the same and get 20 reps, use 10-15 second pauses as needed to get the allotted reps.
- RDL’s: 2 working sets, first set 10-15. Second set 30 reps.
- Adductors superset with calves. 10 reps on adductors, getting a 3 second squeeze at the top of the movement and 1 second pause at the bottom straight into 15 seated calf raises. Spend 3 seconds at the bottom on calves. Do this for 3 sets with about 45 seconds of rest between.
Designed by: Andrew Elam, MS
