SESSION TWO
SESSION TWO
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PL1. SINGLE LEG DB RDL
this trains hip extension unilaterally. load the
db (s) as follows each set
sets 1 & 2: off hand ( opposite hand as lead leg )
sets 3 & 4 : same side as lead leg
4 sets : 8-8-8-8 + drop 8
PL2. SUMO STANCE DEADLIFT
ADD ON : BAND TENSION
use a wide stance with toes out and big hip
abduction. try and pull from as vertical of a spine
position as you can get.
4 sets : 8-8-8-8 + drop 8
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. SMITH MACHINE FROG PUMP
done from flat bench under a smith machine bar
3 sets : 25 to 30
3. SEATED MACHINE ABDUCTION
add glute band just above knees
3 sets : 30-20-10 + drop 10
4. FULL SPRAWL REVERSE HYPER
3 sets : 25-20-15 + rest pause failure
5. BB GLUTE BRIDGE
done from floor position
3 sets : 15-15-15