PL1. SINGLE LEG DB RDL
offhand loading meaning
opposite side as lead leg. use a rack
for stability with free hand. this makes the
move more glute biased.
4 sets : 8-8-8-8
PL2. WESTSIDE SUMO SSB BOX SQUAT
wide sumo to box set to your mobility. big
hip abduction and slow negatives. in the bottom
you need to be sitting while still tight and your knees
need to be over or slightly behind the mid foot/ankle.
this will force you to essentially leg curl the lift
to break it loose from the box position. its not a
touch and go squat.
5 sets : 3-3-3-3-3
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
3 sets : 10 to 15
2. DB FROG PUMP
add a glute band just below knees
for abduction resistance.
3 sets : 25-25-25
3. SEATED MACHINE ABDUCTION
3 sets : 20-20-20 + drop 10 + drop 10
4. REVERSE HYPER
3 sets : 25-20-15
5. BB B STANCE HIP THRUST
split stance position thrust. one foot
planted and the other lightly on
the heel. do both sides.
3 sets : 8-8-8