12
27
2022

SESSION TWO

By Adam 0


SESSION TWO

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PL1. SINGLE LEG DB OFFHAND RDL
db loaded in opposite hand as lead leg
3 sets : 8-8-8
*do both sides

 

PL2. LOW BAR BB WESTSIDE BOX SQUAT
done with a wide sumo stance and box set as low
as your hip mobility will allow. slow negatives
with a box touch and explosive positive. don’t rush
the the box touch – rock back slightly before shooting
back up.
5 sets : 3-3-3-3-3

 

PL3. GLUTE HAM GLIDER CURL
3 sets : failure

 


 

1. SEATED SINGLE LEG 
FLEXOR RAISE
seated on high flat bench with full
hanging leg clearance. scoot over
so one glute and leg hang off side of bench.
lock that leg straight and raise it
up as high as you can while keeping
an upright torso ( vertical spine ).
3 sets : 6 to 8

 

2. SINGLE LEG REVERSE HYPER
4 sets : 20-20-15-15

3. SMITH MACHINE  HIP THRUST
hip width stance
3 sets : 15-15-15

 

4. SINGLE LEG SHOULDERS AND FEET ELEVATED HIP THRUST
shoulders and feet are elevated for an extended range of motion.
a 12+ inch lift on each end is adequate.
2 sets : 15 to 20
*do both sides

 

5. SEATED MACHINE ABDUCTION WITH
THRUST EXTENSION
seated hip abduction as normal, then when you hit
the opened position, thrust your hips up while
holding that . this is hip extension in hip
abduction.
3 sets :8-8-8
*reps feel double due to the added thrust portion

 

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