SESSION TWO
SESSION TWO
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PL1. SINGLE LEG DB RDL
db loading as follows
2 sets : same side as lead leg
2 sets : offhand as lead leg
4 sets : 6-6-6-6
*2nd and 4th set : drop 6
PL2. GLUTE HAM RAISE
3 sets : failure + last set drop to db lying leg curl
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. FROG REVERSE HYPER
frog position with a bent knee
pullback into hip extension.
3 sets : 15 to 25
3. SEATED MACHINE ABDUCTION
add glute band just above knees
3 sets : 30-20-10 + drop 10 + drop 10
4. UNILATERAL REVERSE HYPER
single leg hip extension
3 sets : 25-20-15 + rest pause 8 to 10
5. SMTH MACHINE HIP THRUST
make sure you are at a vertical shin position at the top of
the thrust.
3 sets : 15-15-15 + rest pause 8