09
19
2022

SESSION TWO

By Adam 0


SESSION TWO

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PL1. SINGLE LEG DB RDL
offhand loading ( opposite hand as
lead leg )
3 sets : 8-8-8

BILATERAL DB RDL WITH TOES SLIGHTLY
WEDGED
inside hip width stance with toes ramped just a tad
2 sets : 10-10 + rest pause 5

PL2. SUMO STANCE BELT SQUAT
toes out 45 degrees and pushing hips open
hard into abduction while you sit straight down
into the squat.
3 sets : 15-15-15

 


 

1. LYING SINGLE LEG BENT KNEE
HIP FLEXOR RAISE/ANTI SQUAT
cuff hooked to ankle. i put hook
on front of ankle and let cable go across
the end of my shoe. drive knee up into what
is the equivalent of a hip position in the
bottom of a squat.
3 sets : 10-10-10
*do both legs

 

2. SIDE LYING CABLE BENT KNEE ABDUCTION
side lying on flat bench with cuff attached
just below the knee. this one opens up just as a
typical abduction would.
3 sets : 12 t0 15

3. SIDE LYING HIP RAISE ABDUCTION
single leg hip lift off side position with
legs in 45 degree position.
3 sets : failure
*match sides for reps

4.  SMITH MACHINE FROG PUMP
done from on top of a flat bench. smith bb
is on the hips like all thrusts.
3 sets : 20-15-12

5. REVERSE HYPER
3 sets : 20-20-20

 

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