06
04
2022

SESSION TWO

By Adam 0


SESSION TWO

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PL1. ROMANIAN DEADLIFT FROM
INSIDE POWER 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

PL2. 45 DEGREE BACK EXTENSION
use the stance cues as follows
set 1 : sumo
set 2 hip width
set 3 : feet together
3 sets : 15-12-10

 

1. STIFF LEGGED REVERSE DECLINE HIP
FLEXOR RAISE
back supported with legs locked and stance is out in a sumo
v stance.
2 sets : 5 to 8

2. DB FROG PUMP
db loading hip thrust in frog position.
3 sets : 35-30-25

3. SEATED MACHINE ABDUCTION
add glute band just above knees
3 sets : 30-20-10

 

4. SINGLE LEG REVERSE HYPER
3 sets : 15 to 25

 

5. SINGLE LEG BB HIP THRUST
3 sets : 8/8 – 8/8 – 8/8

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