1. LYING LEG CURL
Contextual Cues:  Hip width stance.
Feet pointed straight up.
Bias the stretch and the squeeze into short position.
Sets / Reps:   3 sets : 15-12-8 + dropset to task failure
Tempo:   2-1-2 (controlled stretch, hard squeeze)
Progressive Overload Directive:   try to add loading each set
in succession

GLUTE HAM RAISE
Contextual Cues:   hip width kneeling stance with band
accommodating resistance.  Distal segment stays anchored in
while closed chain body holds in line to perform a
leg curl that biases heavy eccentric and lengthened
position.
Sets / Reps:   2 sets : 8-8 ( max effort )
Tempo:   3-1-1 (slow lower, controlled drive)
Progressive Overload Directive:   Add assistance reduction or load only if body alignment remains
rigid and movement does not turn into lumbar extension.

PRE EXHAUSTION
CONTRALATERAL DB SINGLE LEG RDL
Contextual Cues:   Db is held in the off hand of the lead leg doing the hinging.
Use a rack post to hang onto with free hand for stability. perform the rdl on the
single leg with the rear leg drifting behind you, meaning all weight and force distribution
is on the one leg. do both sides.
Sets / Reps:   2 sets : 8 to 10 ( match sides for reps )
Tempo:   3-1-2 (lengthened emphasis)
Progressive Overload Directive:   Increase load each set only if hip extension remains primary driver and lumbar
spine does not initiate movement.

2. HEAVY DB SLDL
Contextual Cues:   dual dbs done just like a BB version. emphasis on deep stretch
position with soft knees. governed by a neutral spine position for ROM as per individual
abilities.
Sets / Reps:   Warm-up set prior
3 sets : 8-6-4 + single dropset to task failure
Tempo:   3-1-1 (controlled eccentric stretch)
Progressive Overload Directive:   Increase load each set if hinge remains strict and bar path stays vertical
without spinal rounding.

3.   BB FRONT RACK SQUAT
Contextual Cues:   inside hip width stance with heels wedged. bar loading in front
rack position. vertical torso with deep knee flexion bias.
Sets / Reps:   3 sets : 15-12-10 + rest pause to task failure
Tempo:   2-1-2
Progressive Overload Directive:   Increase load each set if depth is maintained and pelvis does
not posteriorly tilt at bottom.

4. KNEELING ANTERIOR CHAIN DEVELOPER
Contextual Cues:  Tall kneeling position with knees hip width apart. Toes can be plantar
flexed or tucked depending on comfort. Squeeze glutes lightly to set pelvis neutral.
Maintain vertical torso and stacked ribcage over pelvis. Slowly hinge backward from the knees while
keeping hips extended and spine neutral. Descend under control until maximal quad
tension is reached. Return to upright by driving knees into ground and
contracting quads — not by flexing at the hips.
Sets / Reps:   3 sets : Task failure
Tempo:   3-1-2 (Long controlled lean back, slight pause under tension, smooth return)
Progressive Overload Directive:  Increase resistance (band tension, plate load, cable
resistance, or range of motion) only if torso remains rigid, pelvis stays neutral, and movement is initiated from knee
extension rather than hip flexion compensation.

5. CABLE HIP AIRPLANE
Contextual Cues:   start in hip extended position of rdl, with cable loaded to resist
the opening of the hip. rotate from the hip and not the spine, which makes this more of
a fight for position than a big movement pattern abduction. do both sides as such.
Sets / Reps:   2 sets : 10 to 15 ( match sides for reps )
Tempo:   2-1-2 (controlled squeeze)
Progressive Overload Directive:   Increase load only if pelvic position remains stable and movement is driven by
hips rather than momentum.