SESSION TWO
SESSION TWO
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PL1. 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.
4 sets : 15-12-10-8
PL2. SMITH MACHINE RDL
inside hip width stance. grip shoulder width
4 sets : 12-10-8-6 + rest pause 2
PL3. GLUTE HAM RAISE
hip width stance
3 sets : failure
1. FROG STANCE
FLEXOR RAISE
legs in frog position back supported on
bench. hinge at the hips to lower and
raise legs held in hip abduction.
3 sets : 6 to 8
2. SEATED MACHINE ABDUCTION
3 sets : 25-20-15
3. SIDE LYING EXTENDED RANGE STRAIGHT
LEG ABDUCTION
top leg foot turned in and pulling with the glute to raise
and lower leg.
3 sets : 15 to 20
4. REVERSE HYPER
v stance with heels together and toes out
3 sets : 25-20-15
5. SMITH MACHINE BB HIP THRUST
hip width stance with glute
band just above knees.
3 sets : 15-12-10 + rest pause 5