OK, so far we had:
2 Giant set rotations:
1- Stiff- leg dead lifts (emphasis on glutes)
2- Laying leg curls (upper body raised)
3- Laying leg curls (knees and feet together)
4- Laying leg curls (5 seconds peak contraction at the top/1st rotation/, 10 seconds on second rotation)
5- Leg extensions (5 seconds peak contraction at the top, 10 seconds in second rotation)
6- Stiff leg dead lift (emphasis on hamstrings)
7- Power leg extansions
8- Seated leg curls (super slow)
9- Reverse hyperextensions
10- Single (unilateral) leg extensions
11- Power Seated leg curls
12- Outter-tigh machine
13- Inner-tigh machine
14- Seated leg press (heels raised)
15- Power laying leg curls
16- Single (unilateral) leg curls (leg externally rotated)
NEXT ROTATION:
1- Single leg dead lift
2- lunge-step up combo
3- Smith machine squats (wide stance)
4- Barbel squat (resting on the decline bench)
5- Barbel squat (pause on the bottom)
6- Barbel lunges ()
7- Side step ups (from squating position)
Girls did 3 rotations with increasingly heavier weight in each rotation
And now:
1- Super slow hack squats on Tuff-Stuff Hack (I help them with the design). Slow eccentric, all the way down, pause 3 seconds on the bottom and than squeeze your way up using hams/glutes primarily...without locking knees at the top 9maintaining continuous tension)
2- "Suicide Smith Squats" - MUST have a spotter - Feet all the way in front and hips high. Maximal tension throughout the movement and SLOW reps. This is very challenging exercise - so don't try it ALONE...unless you do want to kill yourself...
3- Sissy Squats on Hack Machine - hips high, on toes...(shoulder-hips-knees should be "in one line"). GREAT, GREAT exercise I do with all of my clients...
4- Partial Hacks (wide stance) - all the way down, half way up - with 3 seconds pause at the top (rather: half way up)
5- Leg Press (high angle, pushing with heels - using hamstrings rather than quads. Pausing 3 seconds on the bottom).
6+7 - superset Stiff Leg Dead Lift for glutes, than Stiff Leg Dead Lift for Hams
Total of 2 rotations.
Next:
1- Tuff-Stuff Hacks - all the way down- half way up
2- Smith Squats - wide stands, all the way down - half way up
3- Reverse Hack Squats (3 seconds pause on the bottom)
4- Reverse Hack Squat Stiff Leg Dead Lifts
5- Leg Press for hams
6+7 same as last rotation
And that's not everything...YET.
