07
23
2022

SESSION TWO

By Adam 0


SESSION TWO

——————————————-

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

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven