SESSION TWO
SESSION TWO
——————————————-
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