AG | SESSION TWO
SESSION TWO
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PRIMARY SESSION LIFTS :
single leg side plank hip adduction. use 2 elevated
surfaces for forearm position and leg bent to 90 degrees
the bottom position, and then a pull upwards. this is far
superior to a plank bc it trains the muscle through and active
range to improve mobility as it develops the adductors.
3 sets : 0-1 RIR
* match sides for reps
*prog overload each set in succession
option either one here. bias a more vertical torso
position with more knee flexion. stance is shoulder width.
4 sets : 15-12-10-8
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set
as you can and go as deep as you can with good form.
3 sets : 10 to 15
*prog overload each set in succession
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 : 10-10-10
*do both sides
2. REVERSE HYPER
3 sets : 15-20-25 to 35
*prog overload each set in succession
3. SINGLE LEG CABLE KICKBACK FROM
INCLINED BENCH SUPPORTED POSITION.
kneeling on low incline bench with working leg cuffed to
cable ( hook to front of ankle ) pull back into slight hyperextension
to fully shorten the glute. do both sides.
3 sets : 10 to 15
4. HIGH STEP UP WITH TORSO IN
HIP EXTENSION
use a plyo box that’s a challenge for you, and hang onto
something for stability ( a rack works well ). lean fwd into
hip extension to help stretch the glutes.
3 sets : 0-1 RIR
*match sides for reps
*prog overload each set in succession
5. SIDE LYING HIP ABDUCTION TO TOP LEG CLAM
raise up on the bottom hip and hold there while you clam the
top leg into abduction also. empasize every part of the rep
and you won’t be able to to that many.
3 sets : 0-1 RIR
*match sides for reps
*reps in reserve