[Jai]

This looks good buddy .. crack on and let us know how you get on. Only thing I’d change maybe is the zercher squat for a different leg movement ?

What would you recommend?

[Jai]

Hi mate

I wouldn’t try to push four variations if you don’t have the equipment for it.

I’d rather have 3 solid options than try to scrape together a fourth

You could go double leg curl in one, single leg curl in the other, GHR in the third.

As Oscar has said, a wider stance leg press will get a chunk of adductor work in

RDL will have a huge amount of adductor Magnus stimulation as well.

Understood, thank you so much foe your input

[Jai]

You could alternate between a seated curl and 45 degree hip extension and also throw I a glute ham on the third rotation.

If you have a leg press that will challenges your adductor to some degree mostly if you pressing deep . Leg extensions you can just vary rep ranges or place them at different points of the session .

Cool thank you so much.

[Jai]

Understood! Thanks for your input

[Jai]

If you can recover from it then yes its fine, personally I dont feel many will in a deficit especially a harder one but this is person depending. I feel U/L would work better for most

Got it, thanks!

[Jai]

I’d get a little leaner first. This will put you in the best possible position to begin a slow and steady gaining phase.

Okay. Cut it is then. Any ideas how much should I aim to lose roughly