SESSION TWO
SESSION TWO
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PL1. BB RDL OFF THE PINS
ADD ON : band deload
hip width stance and set pins to your full
range hip extension
sets 1 & 2: off hand ( opposite hand as lead leg )
sets 3 & 4 : same side as lead leg
4 sets : 12-10-8-6 + long rest pause (30 seconds) then
use same 6 rep weight with 3 second negatives, 1 second pause, then
explosive positives
PL2. BB HIP THRUST IN SLIGHLTY OBTUSE
STRIDE ANGLE
hip width stance and make sure your stride is
a tad longer than a vertical shin in top position
to bring in some more hamstring bias.
4 sets : 10 to 15
1. LYING CABLE HIP FLEXOR RAISE
laying on floor with cable attached to your ankle
and driving up into hip flexion just as you would
be squatting.
3 sets : 10 to 15
2. BANDED DB FROG THRUST
glute band just above the knees with
db loading at the hips.
3 sets : 30-25-20 + rest pause 10
3. SEATED MACHINE ABDUCTION
add glute band just above knees
3 sets : 30-20-10 + drop 10 + drop 10
4. SINGLE LEG DB RDL
offhand loading on side opposite from
the actual working side.
3 sets : 8 to 10
5. SMTH MACHINE SINGLE LEG HIP THRUST
make sure you are at a vertical shin position at the top of
the thrust.
3 sets : 20-15-10 + drop 10