SESSION TWO

SESSION TWO

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PL2. SINGLE LEG SKATER DRAG SQUAT
elevate/wedge toes on lead leg. try to do as little
work as possible using the back leg…or
none if you’re able to.
3 sets : 10-10-10

PL3. GLUTE BIASED BB SUMO DEADLIFT
the key here is to try and keep the bend in the
knees you have in bottom position and rotate
with the hips. when you finish in the top
position, the knees are still bent.
4 sets : 10-8-6-4

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. SEATED MACHINE ABDUCTION
add foam pads between your legs and the machine
and you’ll get more tension through a larger range
of motion.
3 sets : 15-15-15

3. STANDING BAND STRAIGHT LEG
ABDUCTION WITH FOOT TURNED IN
band around ankles and working leg foot turned inward.
3 sets : 15 to 20

4. REVERSE HYPER
3 sets : 25-20-15

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