07
23
2022

SESSION TWO

By Adam 0


SESSION TWO

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PL1. SSB 45 DEGREE BACK EXTENSION
pencil stance inside hip width. if SSB is too
hard or one isn’t¬†available – use db or bb loading.
4 sets : 12-10-8-6 + drop fail on bodyweight

 

PL2. SUMO STANCE DEADLIFT
medium sumo stance with toes out.
5 sets : 5-5-5-5-5

PL3. ADDUCTION FROM 45 DEGREE
BACK EXTENSION

single leg hip adduction from side position.
3 sets : 8 to 10


 

1. LYING CABLE HIP FLEXOR RAISE
(ANTI-SQUAT)
ankle cuffs with hook on the front of the ankle
and lying on the floor. you pull the knee up
into a squat position and return to
extension position. this will be just like a squat
motion.
2 sets : 10 to 15

 

2. STANDING CABLE HIP EXTERNAL ROTATION
strap/ cuff goes just below the knee. leg swings open and
out like a door into abduction/external rotation.
3 sets : 12-12-12

3. SEATED MACHINE ABDUCTION
add a light glute band just above the knees
3 sets : 30-20-10 + drop 10 + drop 10

4. SINGLE LEG CABLE KICKBACK
wear a cuff on the ankle to attach to low
pulley cable.
3 sets : 15-12-10

5. SMITH MACHINE HIP THRUST
hip width stance
4 sets : 15-15-15-15
*still use prog. overload

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