After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
This Tuesday evening was another awesome leg session in the garage. There was a lot of glute and hamstring focus, and some good fashioned bodybuilduing based attacks in play. This session left my glutes sore for a couple days.
Items Used in this Training Session
Monster Mini Band
Warm Up
Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves
Hip Flexor Stretch - 30 sec per leg
Leg Lowering 1 - 10 per leg
Leg Swings (forward and side to side) - 10 per leg
Alternating Lunges - 10 per leg
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Lateral Lunges - 10 per leg
Hanging Knee Raises - 15
A1) GHR (Elevated) vs Band
1x10
1x8
1x6; then one drop set
B1) Bulgarian Split Squats
Worked up to a hard set of 8 per leg; then did one drop set immediately after
C1) Single Leg RDL
3x15 per leg
D1) Reverse Hyper
3x20
D2) Sit Ups off GHR vs Band
4x15