9/10/24 | AG : SESSION 2

SESSION TWO
HIP & GLUTE SPECIFICITY
GLUTES | HIP FLEXORS | ADDUCTORS

——————————————-

1. BENT KNEE COPENHAGEN ADDUCTION  (C/S) LATERAL BAND WALK
single leg elevated hip adduction with leg in bent knee position and pulled into hip IR. 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 (match sides for reps) | 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. HIP EXTENSION ( BACK EXTENSION )
hip width stance emphasizing hip extension without lumbar
hyperextension. loading with band or db.
3 sets : 12-10-8
*prog overload each set in succession

4. SUMO STANCE WESTSIDE BOX SQUAT
done with low bar bb or ssb. maximize hip abduction and minimize
knee flexion. adjust box depth to your range with good control.
3 sets : 8-8-8  + rest pause 2-3
*prog overload each set in succession

5. SMITH MACHINE SINGLE LEG HIP THRUST
want a vertical shin in peak thrust position. do both sides
2 sets : 10 to 12
*prog overload each set in succession

6. SEATED BANDED MACHINE ABDUCTION
wear glute band just above knees
2 sets : 30-20
*prog overload each set in succession