SESSION TWO
SESSION TWO
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PL1. WEIGHTED BACK EXTENSION
db loaded with neutral spine
3 sets : 6 to 8
compound set with
BACK EXTENSION IN SPINAL FLEXION
rounded t spine for peak glute contraction
3 sets : failure on bodyweight only
PL2.FRONT FOOT WEDGED
BULGARIAN SPLIT SQUAT
front heel elevated to drive knee over the
toes for quad bias. honestly not probably gonna
need any loading.
3 sets : 12 to 15
PL3. LYING LEG CURL
hip width stance
2 sets : 10 to 15
NORDIC LEG CURL
inside hip width stance
2 sets : failure
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 : 10-10-10
2. SEATED MACHINE ABDUCTION
3 sets : 30-20-10 + drop 10 + drop 10
3. CABLE HIP EXTERNAL ROTATION
low pulley setting wearing ankle cuff attached to
the cable hook. hip swings up and open into
external rotation/abduction.
3 sets : 10 to 15
4. SINGLE LEG REVERSE HYPER
turn foot outward ( toes out )
3 sets : 15-15-15
5. SMITH MACHINE HIP THRUST
just outside hip width stance
3 sets : 15 to 20