ALL NEW! AG | SESSION TWO
SESSION TWO
——————————————-
PRIMARY SESSION LIFTS :
SQUAT RECOVERY SEQUENCE ( HIGHER REPS )
take a big sumo stance on these and box set to
just below parallel. open hips out hard the entirety of each rep.
sit back into the squat on these. stay tight on the box touch.
*prog overload each set in succession
2. HACK SQUAT
hip width stance with toes straight fwd and hitting
as much depth as possible with good form. feet lower on
platform for more aggressive knee flexion.
4 sets : 12-10-8-6 + drop 6
use 2 small plyo boxes and a short split stance to
exaggerate the depth of the movement. i use 12 inch
boxes but is adjustable to the persons anatomy and
mobility range.
3 sets : 0-1 RIR
*bodyweight only bc these are horrible when you access a big
range on them.
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. KNEELING BB SQUAT
hip width kneeling stance
3 sets : 15-12-10
*prog overload each set in succession
3. DUAL ELEVATED SINGLE LEG HIP THRUST
shoulders and feet elevated with heel on edge of thrust
surface. loading added with chains or band tension.
3 sets : 0-1 RIR
*prog overload each set in succession if you can use weight
and train more than 12 reps per side
4. REVERSE HYPER
all out dynamic swing method
3 sets : 25-20-15
*prog overload each set in succession
5. SIDE LYING EXTENDED RANGE HIP ABDUCTION
side position on bench with hips all the way to bottom edge to
allow a drop off for the top leg ( exaggerated stretch position )
which is held straight with soft knee. pull up back up.
loading with ankle weights or manual assisted resistance.
2 sets : 0-1 RIR
*match sides for reps