Hamstrings –
The lying leg curl at our facility is getting revamped (which is cool) just in the meantime having to get a little creative with our first movement. What we ended up doing was starting with single leg leg curl but maintaining an upright position and aiming to drive hips through and then we added partner forced eccentrics. I find that is where most single leg leg curls lack is their eccentric loading due to the pulleys or cams involved is next to nothing so I think its important to add an eccentric load here if possible.
Single Leg Lying Curl
(top end set)
100 x 10 full reps + 2 forced partials
Barbell RDL (with pause at stretched position)
425 x 9
365 x 12
Inverse Leg Curl
8 reps
8 reps
6-7 reps with 2 being forced
Walking Lunges (3 rounds)
40 yards per
***By this point everything is so pumped I am struggling to curl my leg up just on my own lol
Lying DB Leg Curl
30 x 8
30 x 6 + 3 forced
Standing Calf raise (3 second holds at top and full stretch)
180 x 8
200 x 8
