06
25
2022
SESSION ONE
SESSION ONE
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PL1. DB BULGARIAN SPLIT SQUAT
shorter stride with front heel wedged
4 sets : 12-10-8-6
shorter stride with front heel wedged
4 sets : 12-10-8-6
PL2. STANDING BB GOOD MORNING
4 sets : 12-10-8-6
4 sets : 12-10-8-6
1. SIDE LYING BANDED CLAM ABDUCTION
3 sets : 15 to 20
3 sets : 15 to 20
2. STANDING CABLE HIP EXTERNAL ROTATION
low pulley setting with cuff or band just below the knee.
bent leg swings open into hip abduction.
3 sets : 10 to 15
3. STANDING CABLE KICKBACK
this will be like a single leg reverse
hyper type movement
3 sets : 20-15-12 + drop 10
4. BB HIP THRUST
this one is done not swinging the weight, but controlling
both sides of the rep carefully. you can add loading by holding a db
between your legs or your feet.
4 sets : 12-10-8-6 + drop 6
5. SINGLE LEG SHOULDERS AND
FEET ELEVATED HIP THRUST
this one elevates shoulder and foot
positions to create an extended
range of motion.
3 sets : 15-15-15
Cues on hip thrust aren’t proper. Hip thrust is hip width stance and done with a pause on both negative & positive. 🍑