07
23
2022

SESSION ONE

By Adam 0


SESSION ONE

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PL1.DEFICIT DB SPLIT SQUAT
front and rear side elevated so you can clear more depth
in the bottom (if you’re strong enough for that ).
stance will be shorter to create more knee over toe
angle on the quads.
4 sets : 12-10-8-6 + drop 6

 

PL2. SINGLE LEG 45 DEGREE BACK EXTENSION IN
PLANTAR FLEXION
off the toe box on the platform. if you can’t do this
train it bilaterally.
3 sets : 15-12-10 + drop 10

PL3. SEATED MACHINE ADDUCTION
3 sets : 20-15-12 + rest pause 6


1. BANDED STRAIGHT LEG
STANDING HIP ABDUCTION
band around ankles and toe turned
inward as you push hip out
to the side
3 sets : 15 to 202. SIDE LYING HIP RAISE
3 sets : failure ( match sides for reps )

3. SINGLE LEG REVERSE HYPER
3 sets : 25-20-15

4. BB HIP THRUST
athletic stance
4 sets : 8-8-8-8 + rest pause 4

5. QUADRUPLED PENDULUM HIP EXTENSION
bent knee kickback from an all fours position. can use a cable
setup, smith machine, or under a reverse hyper table.
3 sets : 10-10-10

 

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