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Leg extension

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Strength

Strength exercise for this movement pattern

Mobility

Don't skip the mobility exercise after each strength set

A note on the minimum & target sets and reps

Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level. 

Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.


1. Wide squat
Minimum reps & sets
  • Reps 5
  • Sets 3
​Target sets & reps
  • Reps 20
  • Sets 5
1. Standing hamstring
Minimum reps & sets
  • Reps 10 seconds  each side
  • Sets 3
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

2. Bodyweight squat
Minimum reps & sets
  • Reps 5
  • Sets 3
​Target sets & reps
  • Reps 20
  • Sets 5
2. 12" raised hamstring
Minimum reps & sets
  • Reps 10 seconds  each side
  • Sets 3
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

3. Cossack squat
Minimum reps & sets
  • Reps 6
  • Sets 3
​Target sets & reps
  • Reps 20 
  • Sets 5
3. 24" raised hamstring
Minimum reps & sets
  • Reps 10 seconds  each side
  • Sets 3
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

4. Goblet squat with 25% bodyweight
Minimum reps & sets
  • Reps 3
  • Sets 3
​Target sets & reps
  • Reps 8
  • Sets 5
4. Straight belt hamstring
Minimum reps & sets
  • Reps 10 seconds  each side
  • Sets 3
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

5. Cossack squat with 25% bodyweight
Minimum reps & sets
  • Reps 4
  • Sets 3
​Target sets & reps
  • Reps 10
  • Sets 5
5. straight belt hamstring
Minimum reps & sets
  • Reps 10 seconds  each side
  • Sets 3
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

6. pistol hold
Minimum reps & sets
  • Reps 10 seconds each side
  • Sets 2
​Target reps & sets
  • Reps 30 seconds each side
  • Sets 5
6. angled belt hamstring
Minimum reps & sets
  • Reps 10 seconds  each side
  • Sets 2
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

7. pistol squat with 25% bodyweight
Minimum reps & sets
  • Reps 2 each side
  • Sets 2
​Target reps & sets
  • Reps 5 each side
  • Sets 5
7. angled belt hamstring
Minimum reps & sets
  • Reps 10 seconds  each side
  • Sets 2
​Target sets & reps
  • Reps 30 seconds each side
  • Sets 5

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