SESSION TWO
SESSION TWO
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PL1. SUMO STANCE BELT SQUAT ( STRADDLE LIFT)
wide sumo stance with toes out.
3 sets : 20-15-12 + rest pause 6
PL2. BB ROMANIAN DEADLIFT
make sure you drop back in your hips and allow
your knees to bend a little as well. you will feel your glutes
take a stretch when you get it right. stance is just inside
hip width.
5 sets : 6-5-4-4-3
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
be squatting.
3 sets : 10 to 15
2. SMITH MACHINE FROG PUMP
add a glute band just below knees
for abduction resistance.
3 sets : 20-15-12 + drop 10
3. SIDE LYING HIP RAISE
3 sets : failure – match sides for reps
4. REVERSE HYPER
3 sets : 25-20-15
5. BB HIP THRUST
hip width stance
5 sets : 6-6-6-6-15