04
22
2023

AG | SESSION TWO

By Adam 0


SESSION TWO

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PL1. SLSLC
( SINGLE LEG SEATED LEG CURL )
unilateral leg curl. if you sit fwd it makes the exercise
lever harder…more stretch on the hamstring.
3 sets : 20-15-12
*prog overload each set in succession

 

PL2. HACK SQUAT
use a just inside hip width stance with toes
pointed fwd. stop just below parallel to keep
quad tension maxed out.
4 sets : 8-10-12-15 t0 20
*prog overload each set in succession and
ascend reps
PL3. FRONT FOOT WEDGED SPLIT SQUAT
wedge front foot back ( toes on high side ) and use
a long stride position
3 sets : 10-10-10
*match sides for reps

 


 

1. SEATED SINGLE LEG 
HIP FLEXOR RAISE
seated stiff legged leg raise done
from high bench to allow full leg hang
in the bottom position.
2 sets : 0-1 RIR
*reps in reserve

superset with

90/90 SEATED HIP INTERNAL ROTATION
2 mobilizing sets not done statically ( so moving in a stretch
position. )
2 sets : x-x

 

2. REVERSE HYPER
legs locked together
3 sets : 15-20-25
* prog overload each set in succession

 

3. BB HIP THRUST
hip width stance. shins vertical in top of thrust
so adjust your stance to that.
4 sets : 12-10-8-6
*prog overload each set in succession
*full hip extension on every rep

 

4. SUMO STANCE 45 DEGREE BACK EXTENSION
wide sumo stance with rounded thoracic spine into flexion
to help create posterior pelvic tilt.
3 sets : 15-15-15
*prog overload each set in succession

 

5. STANDING STRAIGHT LEG BAND
HIP ABDUCTION

band just above ankles with toes turned in and
leg pulled out to the side using the glute.
3 sets : 0-1 RIR
*reps in reserve
*match sides for reps

 

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