SESSION TWO
SESSION TWO
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PL1. SEATED BB GOOD MORNING
seated on a flat bench with squat loaded bb.
feet on floor and out in front of you using the following
stances each set.
sets 1 & 2 : wide sumo
sets 3 and 4 : feet close together
4 sets : 8-8-8-8
PL2. ROMANIAN DEADLIFT
single leg db offhand
2 sets : 8-8
db bilateral with hip width stance
2 sets : 8-8 + drop 8
PL3. SINGLE LEG 45 DEGREE
BACK EXTENSION
unilaterally loaded and from dorsiflexion
off the toes.
3 sets : failure ( match sides for reps)
1. LYING SINGLE LEG SECABLE 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
3 sets : failure ( match sides for reps )
3. SEATED SINGLE LEG ABDUCTION
done off flat bench with on hip on the bench and
free abduction leg off the bench. free leg abducts in a
bent knee position.
3 sets : 15 to 20
4. SINGLE LEG REVERSE HYPER
turn foot outward ( toes out )
3 sets : 30-20-20
5. SMITH MACHINE HIP THRUST
just outside hip width stance
4 sets : 20-15-12-10