AG | SESSION 2 : WEEK 2 MESO
SESSION TWO
GLUTE & HAM DOMINANT
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PRIMARY SESSION LIFTS (PL) :
*ONLY TRAIN THESE IF YOU DON’T DO THE FULL
LEG DAYS ON DAILY TRAINER OR YOUR OWN LEG DAYS
PL1. SIDE LYING HIP RAISE
side plank position bent knee hip abduction, with bottom hip lifting
your body upwards and top leg opening in similar abduction.
3 sets : 0-1 RIR
*match sides for reps
2. SEATED LEG CURL
2 sets : 15-12
*do both sides
NORDIC LEG CURL
hip width stance
2 sets : 0-1 RIR
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
PL3. BB GOOD MORNING
hip width stance with low bar bb position.
use spotter arms in a rack to control depth ( trying to
train max range with good form )LON
4 sets : 8-8-8-8
rest periods : 2 min
*prog overload each set in succession
LYING LEG CURL
hip width stance
2 sets : 10 to 15
HIP & GLUTE SPECIFICITY
1a. KNEELING ANTERIOR DEVELOPER STRETCH
kneeling position laying back in neutral spine position to
stretch to anterior hips and chain
2 sets : deep stretch position for approx. 8 to 10 reps
1b. HIP HINGE TO BENT KNEE HIP FLEXOR RAISE
one db held just above knee and glued to leg. do a partial hip extension
then back to neutral and drive knee upwards ( hip flexion )
2 sets : 8 to 12
2. DB + BAND FROG PUMP
band pegs in bottom of rack for the across hip tension into the
abducted thrust. db rests on hips in frog stance ( feet together with hips opened )
thrust into band and db loading with hips in abduction.
2 sets : 25-20
*prog overload each set in succession
3. SMITH MACHINE HIP THRUST
medium sumo stance
3 sets : 8-8-8 + rest pause failure
*prog overload each set in succession
4. SINGLE LEG REVERSE HYPER
dynamic swing method
2 sets : 20-20
*prog overload each set in succession
BILATERAL REVERSE HYPER
controlled reps with no swing and paused extension position.
you will have to use light loading.
1 set : failure
5. SEATED MACHINE ABDUCTION (S/S)
SEATED MACHINE ADDCUTION
2 sets : 30-15 | 30-15
*prog overload each set in succession