SESSION TWO
SESSION TWO
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PL1.GLUTE/HAM LEG PRESS
stance is just outside hip width with toes straight up. feet
will be about mid platform ish depending on your anatomy. you
open your hips into abduction as you lower and load the glutes
up in the bottom, then drive away.
4 sets : 20-15-10-10 + rest pause 4 to 5
PL2. BELT SQUAT | LOADING PIN SQUAT
sumo stance
3 sets : 20-15-12
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
with glute band just above knees
3 sets : 20-20-20 + rest pause 10
3. SIDE LYING EXTENDED RANGE ABDUCTION
WITH STRAIGHT LEG
3 sets : 10 to 15
4. REVERSE HYPER
cannonball v stance
3 sets : 25-20-15
5. SINGLE LEG BB HIP THRUST
3 sets : 8-8-8