PL1. UNILATERAL ONE DB OFFHAND RDL
db is loaded in opposite hand as lead hinge leg
4 sets : 6-6-6-6
PL2. SMITH MACHINE SUMO DEADLIFT
sumo stance with bar over ankle to midfoot. bar
is on track, so it moves in straight path and offers
stability, so you can murder your glutes and legs.
4 sets : 12-10-8-6 + dop 6
PL3. SEATED BB GOOD MORNING
done w high bar squat loading seated
on a flat bench or plyo box.
use the stances as follows :
set 1 : sumo stance
set 2 : legs together on heels
set 3 :hip width feet flat on floor
3 sets : 10 to 12
1. FROG STANCE
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. SIDE LYING HIP RAISE
3 sets : failure ( match sides for reps )
3. STRAIGHT LEG STANDING BAND ABDUCTION
top leg foot turned in and pulling with the glute to raise
and lower leg.
3 sets : 15 to 20
4. SINGLE LEG REVERSE HYPER
v stance with heels together and toes out
4 sets : 20-20-15-15
5. BB HIP THRUST
hip width stance with glute
band just above knees.
4 sets : 12-10-8-6 + rest pause fail