SESSION TWO
SESSION TWO
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PL1. OFFSET BB RDL
only load weight on one side of the bar ( probably not much lol)
and make sure you keep good form/posture as you do
the rdl. you will notice how much harder your glutes need
to work here to stabilize. this is the bb version of the single
leg db rdl. pretty cool yet super hard.
3 sets : 8-8-8
1 set bilateral fully loaded bar : 8 + drop 8 + drop 8
PL2. WESTSIDE SUMO STANCE BB BOX SQUAT
set your box depth to your mobility level going
as deep as your mobility allows. key here
is big hip abduction and going super slow on
the negatives, then exploding into the positives.
4 sets : 6-6-6- (10 to 15)
*high bar or low bar loading depending on your shoulder
mobility. i use a cambered bully bar, but most places don’t have
one of those.
1. FROG POSITION HIP FLEXOR & PSOAS STRETCH
AND OPENER
back supported with ass end right on the edge of the
bench and legs in frog position. let the hips hinge and lower
open
2. LONG STRIDE CURTSY SPLIT SQUAT
front foot elevated on the toe side using a longer
stride and back leg crosses over to stretch and bias the glute.
work the bottom 2/3 of this one to stay on the glute.
3 sets : 10 to 15 (match sides for reps)
3. SEATED MACHINE ABDUCTION
3 sets : 30-20-10
superset with
SEATED MACHINE ADDUCTION
3 sets : 30-20-10
4. REVERSE HYPER
full sprawl style with locomotive power
3 sets : 20-20-20
5. BB KAS HIP THRUST
stances as follows :
set 1 : sumo
set 2 ; just outside hip width
set 3 : feet together
set 4 : b stance
4 sets : 10 to 15