AG | SESSION TWO
SESSION TWO
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PRIMARY SESSION LIFTS :
1. LYING LEG CURL
hip width stance
3 sets : 15-12-10
*prog overload each set in succession
heels wedged with a just inside shoulder
width stance and toes out slightly. squat as deep as
you can while keeping an almost vertical torso position.
4 sets : 8-6-5-4
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set
a short stride with a vertical torso.
3 sets : 0-1 RIR
*match legs for reps
*you will probably get weaker each set and get less reps
HIP & GLUTE SPECIFICITY :
1. LYING CABLE
HIP FLEXOR RAISE
lying on floor with ankle cuffs worn with
hooks to the shin side. hook both feet in to the cable
on lowest setting and lay back. pull hips up into a
squat flexion ( reverse squat tension ).
3 sets : 10-10-10
superset with
BENCH SUPPORTED SIDE LYING
HIP INTERNAL ROTATION
top leg at 90 degrees knee flexion and
90 degrees hip flexion. then hinge upward as
far as you can upwards.
position. )
3 sets : 8-8
*do both sides
2. QUADRUPLED PENDULUM HIP
EXTENSION
all fours position under a reverse hyper table or
just stick a db behind one knee and use a yoga
block under base leg for clearance. leg stays pulled
into bent position and hip is extended to a glute
contraction in the top end.
3 sets : 15-12-10
* match sides for reps
*prog overload each set in succession
3. 45 DEGREE SUMO HIP EXTENSION
done on a 45 degree back extension or a
normal back extension works as well. heels in
with toes out and pulling to hip extension, not lumbar
hyperextension.
3 sets : 30-25-20
4. KNEELING CABLE HIP THRUST
kneeling facing away from cable with strap around waist
and attached to low pulley. done just like a kneeling squat
pattern, but for higher repetition range.
3 sets : 15 to 20
*prog overload each set in succession
5. SIDE LYING HIP RAISE
side supported hip abduction with top leg
abduction as well.
3 sets : 0-1 RIR
*reps in reserve