042 : 023 The Quest (Legs) (Copy)

This is the last week of progressing a single leg movement for the meat of the session. We will return to something similar but we want to keep the signal high. Our method of doing that this week was load and taking balance out of the mix. The BSS is a lot of balance. Some might argue that it is the limitation, but I like the range and the force on the front leg, so I don’t mind holding on to something for balance as long as I get the latter. The accompanied movements are a bit tricky. The off-box hip extension squat is kind of like a supported single-leg squat with the trailing leg in full hip extension. Mixed with the hamstring curls it was eye-opening. Give it a try and see what you think.

Warm

3x10 of each

Squat

Lunge

Single leg Deadlift

2x5 Hip CARs

PAIL/RAIL Internal Rotation

PreFatigue

4x3/30 Rebound/3rd world squat hold

4x15/15 Split Jump/rest

Work

Bulgarian Split squat on the belt squat machine (use any variation)

8-5-3 heavy as possible for all sets

3-4 sets, rest as needed

Finish

15-20 Hamstring curls band or foot weight

:30 Russian wall sit (alternate leg kick out)

5 Hip Extension Step Down (each leg)