SESSION TWO
SESSION TWO
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PL1. BB RDL
hip width stance
4 sets : 6-6-6-6
*last set max effort past 6 if the reps are there
PL2. BELT SQUAT INTO POSTERIOR
PELVIC TILT
sumo stance hip squat with the
positive side of rep driving up like a
hip thrust as opposed to a squat.
3 sets : 12-12-12
PL3.UNILATERAL LEG PRESS
hip width single leg stance with foot
mid platform. you want to get as deep as you
can aiming your knee towards your armpit.
don’t push away explosively, but steadily.
3 sets : 10-10-10
1. REVERSE DECLINE HIP
FLEXOR RAISE
legs will lock on a quad flex
as you carefully lower and raise
placing a lot of tension on the
hip flexors and anterior chain.
3 sets : 6 to 8
2. SIDE LYING HIP RAISE
double hip abduction from side plank position
3 sets : failure ( match sides for reps )
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. UNILATERAL CABLE GLUTE
PULLBACK
ankle cuff attached and pulling back like
a reverse hyper.
3 sets : 15-15-15
5. SMITH MACHINE BB HIP THRUST
feet together stance
3 sets : 12-12-12