SESSION TWO
SESSION TWO
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PL1. SINGLE LEG 45 DEGREE
PRISONER BACK EXTENSION
spine in neutral position to
bias the hamstrings with sharp
hip extension.
4 sets : failure + last set bilateral drop to failure
PL2. LONG STRIDE HANGING BB SPLIT SQUAT
bar hangs underneath you in split stance.
4 sets : 8-8-8-8
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.
3 sets : 10 to 15
2. SIDE LYING HIP RAISE
side planked abduction with both legs
3 sets : failure ( match sides for reps )
3. SIDE LYING STRAIGHT LEG ABDUCTION
add a light glute band just above the knees
3 sets : 15 to 20
4. REVERSE HYPER
legs together
3 sets : 30-20-20
5. BB HIP THRUST
hip width stance
4 sets : 20-15-12-10