SESSION TWO
SESSION TWO
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PL1. STANDING BB GOOD MORNING
feet together with high bar squat loading. focus
on pure hip extension with a soft knee. use the
hamstrings to control the movement.
3 sets : 15-12-10
PL2. SUMO STANCE DEADLIFT
FROM INSIDE THE RACK
ADD ON : posi band tension
this will allow you to control your depth
as it correlates to your mobility. a good rack
will have some settings to help you dial this in.
big hip abduction and a more vertical spine.
4 sets : 10-8-6-4 + drop 10
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. SMITH MACHINE FROG PUMP
done from flat bench under smith machine
using the bar as loading on the hips
3 sets : 35-30-25
3. STANDING CABLE HIP EXTERNAL ROTATION
strap or band from cable goes just below the knee
on the leg furthest away from cable to resist
external hip rotation.
3 sets : failure ( match sides for reps)
4. REVERSE HYPER
full sprawl style with locomotive power
3 sets : 20-20-20
5. BB HIP THRUST 21’S
this one you start by hiting 7 in the
bottom to mid range of thurst – then
you take 7 full range – and last you
take the top half of the rep for 7.
3 – 4 sets : 21-21-21-21
****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING AVAILABLE VIA THE DAILY TRAINER.
**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. CHECK INS ARE SUNDAYS.