8/26/24 | AG : SESSION 2

SESSION TWO
HIP & GLUTE SPECIFICITY

——————————————-

1. STRAIGHT LEG COPENHAGEN ADDUCTION (C/S) LATERAL BAND WALK
single leg elevated hip adduction with leg held straight. done from side plank position. do both
sides. | side steps into heavy band just above the knees. go both ways
3 sets : 0-1 RIR | 15 to 20
*prog overload each set in succession

2.  LYING CABLE ANTI SQUAT HIP FLEXION
done from back supported position and feet hooked in ladder strap to resist
squat flexion. think of it as a reverse squat. cable path should be level to your
lying position ( ex. bench support or floor supported )
2 sets : 8 to 10

3. SUMO STANCE STRADDLE LIFT
loading pin squat with forward torso to get flexion and extension
benefits for glute development.
3 sets : 12-10-8
*prog overload each set in succession

4. LOW BAR SMITH MACHINE GOOD MORNING
low bar position behind rear delts with hip width stance
3 sets : 15-12-10
*prog overload each set in succession

5. SMITH MACHINE HIP THRUST
hip width stance with feet slightly turned out. want a vertical
shin in peak thrust position.
2 sets : 10-10 + rest pause 0-1 RIR
*prog overload each set in succession

6. SEATED MACHINE ABDUCTION
2 sets : 25-15
*prog overload each set in succession