AG | SESSION TWO
SESSION TWO
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PRIMARY SESSION LIFTS (PL) :
lying chest supported with db held
between feet and ankles dorsiflexed.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession
SINGLE LEG HAMSTRING RAZOR CURL
hip width stance emphasizing the negatives. this trains
the hams from hip extension back into knee flexion with a lot
of tension. done from floor glute ham or standard ghd ( or rigged
up in ill equipped places ) one leg is anchored under the pad and
one over to load up the one side. do both sides.
2 sets : 0-1 RIR
” KNEE FLEXION “
PL2. DB CONTRALATERAL SINGLE LEG RDL
single leg rdl with off hand loading ( opposite hand )
and using a rack to grab with free hand for stability.
2 sets : 8-8
rest periods : 2 min
*prog overload each set in succession
PARTIAL HEAVY BB DEADLIFT
hip width stance with safety bars set to mid shin height. do these
with good control both directions.
2 sets : 8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession
( SINGLE LEG LEG PRESS )
side supported position in leg press with one leg
up higher on platform and toes turned out
45 degrees. other foot goes opposite and lower so
it forms a good sumo stance according to your
side supported position.
3 sets : 15-12-10
*prog overload each set in succession
HIP & GLUTE SPECIFICITY :
1. HIP INTERNAL ROTATION BAND STRETCH
band hooked to rack and looped around upper leg close to
hip in kneeling position with hip opened into internal rotation.
3 sets : non static stretches ( dynamic with some controlled movement articulations )
superset with
SEATED HIGH BENCH STIFF LEGGED HIP FLEXION
( UNILATERAL )
seated on high bench position with full leg suspension in hanging position.
lock leg into knee extension ( quad flex ) and raise up as far as possible
while maintaining that tight position.
3 sets : 10-10-10
*do both sides
2. HEAVY REVERSE HYPER
( DYNAMIC SWING MOTION )
build your swing up to full range and then
start counting the reps towards the rx. prog
overload from there.
3 sets : 15-12-10 + last set any reps in the tank extra to 0-1 RIR
*prog overload each set in succession
3. QUADRUPLED PENDULUM HIP EXTENSION
all fours position with single leg kickback motion
on bent knee position. works under a reverse hyper,
using a smith machine, or holding a db behind the
knee of working side for loading.
3 sets : 10-10-10 ( do both sides )
*prog overload each set in succession
4. BB GLUTE BRIDGE
hip thrust from the floor position, so a partial
ROM to a hip thrust. stance just outside hip width.
3 sets : 15-12-10
*prog overload each set in succession
5. SIDE LYING EXTENDED RANGE HIP ABDUCTION
( STRAIGHT LEG )
side supported position on flat bench with hips down to one end to
allow top hip a binding stretch position. can use ankle weights or some
manual forced negatives with a partner.
2 sets : 0-1 RIR ( match sides for reps )