SESSION 2

SESSION TWO

——————————————-

PL2. BB DEADLIFT
done from hip extension dominant
pulling position and just inside hip width stance.
4 sets : 7-6-5-4

1. REVERSE DECLINE HIP FLEXOR RAISE
laying down a decline with legs locked in quad
flex. lower and raise while maintaining a hard
contraction. this will bias the hip flexors.
3 sets : failure

2. SIDE LYING HIP RAISE
3 sets : failure

3. STANDING BAND STRAIGHT LEG
ABDUCTION
3 sets : 15 to 20

4.  SINGLE LEG REVERSE HYPER
3 sets : 20-20-20

5. 45 DEGREE BACK EXTENSION
3 sets : 20-15-10 + drop 10