SESSION TWO
SESSION TWO
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PL1. BB GOOD MORNING OFF THE PINS
squat loaded and pins set you your anatomy and
mobility range. stance is inside hip width.
4 sets :6-6-6-6 + drop 6 + drop 6
PL2. (a) SWISS BALL LEG CURL/GLUTE HAM ROLLER
| (b) NORDIC LEG CURL
inside hip width stance | inside hip width stance
2 sets : failure
2 sets : failure
PL3. SUMO STANCE STRADDLE LIFT
4 sets : 10-8-6-4
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. SEATED MACHINE ABDUCTION
3 sets : failure ( match sides for reps )
3. STANDING STRAIGHT LEG BAND ABDUCTION
add a light glute band around the ankles
3 sets : 15 to 20
4. REVERSE HYPER
v stance with heels together and toes out
3 sets : 30-20-20
5. SINGLE LEG HIP THRUST
heavy band tension as applicable to you
4 sets : 20-15-12-10