For those that want to watch and listen to a 50 second video, here's a YouTube clip on the matter:
For those that prefer to read and get a little more detail, see below...
Pick an exercise for quads, hamstrings, and calves.
Pick an optional 4th exercise.
Do 2-3 sets to around failure and rest for about 2-3 minutes between each set.
Very often, I find on leg days that I no longer can handle BOTH a squat AND a hinge pattern in the same session.
Whether this is due to my age (which, I assume isn't the issue since I'm currently in the prime of man's age – mid-30s -- I'm 33, currently) or my hip health (this is more than likely the reason), I'm not sure. But it's something I've learned.
So, instead of fighting it and hurting all the time, I've adapted (you see – I'm learning)!
I now do EITHER a hinge OR a squat, and then I do hamstring isolation, quad isolation, and calf isolation.
Odds are YOU can probably handle squats and hinges in the same session.
But if you can't, alternate between something like my example below:
Leg A
Ex 1: Bulgarian split squats-2-3x6-12
Ex 2: leg curls-2-3x10-15
Ex 3: sissy squat-2-3x10-20
Ex 4: calf raise-2-3x10-20
Leg B
Ex 1: single leg RDL-2-3x8-15
Ex 2: leg curls-2-3x10-15
Ex 3: leg extensions-2-3x10-20
Ex 4: calf raise-2-3x10-20
Another benefit of this is that it makes it easier to get sessions done in 30 minutes – which can be challenging on leg days when you're taking every set close to failure!
When the hips are feeling good for weeks at a time, though, I'll just do the following:
Ex 1: Bulgarian split squats-2x6-12
Ex 2: single leg RDL or leg curl (alternate each leg session)-2-3x10-15
Ex 3: calf raise-2-3x10-20
Ex 4: belt squat or sissy squat or leg extensions-2-3x10-20
Hitting 2 unilateral compounds every OTHER leg day will work for most people, and it often works for me.
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