05
20
2022

SESSION TWO

By Adam 0


SESSION TWO

——————————————-

PL1. DEFCIT STRADDLE LIFT
sumo stance elevated on a couple boxes using
a loading pin, kb, or db. work to get as deep as you can
but maintain spinal organization the entire time. also
make sure you allow yourself to drop in the chest so you
come into this with some hip extension.
4 sets :10-8-6-6

PL2. SINGLE LEG DB RDL
use offhand loading. db in opposite
hand as lead leg.
3 sets : 8-8-8

 

1. STIFF LEGGED REVERSE DECLINE HIP
FLEXOR RAISE
back supported with legs locked and stance is out in a sumo
v stance.
3 sets : 6-6-6

 

2. HEAVY DB FROG PUMP
3 sets : 35-30-25

3. SIDE LYING HIP RAISE
side plank double hip abduction
3 sets : failure ( match sides for reps)

superset with

COPENHAGEN ADDUCTION
side plank single leg adduction/
internal hip rotation
3 sets : failure ( match sides for reps)

 

4. UNILATERAL 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 : 20-20-20-10/10
*last set you do both b stances for 10’s

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven