***The training schedule for this week has hamstrings and back falling on back to back days so we needed to be smart in order to have two effective training sessions without overly taxing the lower back.
Exercise 1 We started out on lying hamstring curls using a strive machine which allows you to load at specific points of emphasis throughout the concentric phase of the rep.
We ended up doing 10 sets of lying leg curls 3 sets with the hardest part of the range of motion being peak contraction 3 sets with equal loading throughout 4 sets loading the bottom half stretch portion of the rep. With the last four sets we also added in forced eccentrics and added forced reps as well. This alone was a very effective hamstring day
Exercise 2 Single leg standing leg curl. Here again we placed on emphasis on peak contraction and once peak contraction turned into more of a partial rep we still continued to keep an emphasis on peak contraction at what was then the top end of the movement due to muscle failure 3 working sets in the 12-20 rep range
Exercise 3 Worked up to 2 working sets on adductor using a dc style rest pause sets reaching failure in the 15-20 rep range (10 second rest) attempt at same weight (10 second rest) attempt at same weight.
Exercise 4 Abduction Into Walking lunges 20 reps on each – 3 sets total STRETCH