11
21
2022

SESSION ONE

By Adam 0


SESSION ONE

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PL1. HANGING BB BULGARIAN SPLIT SQUAT
rear foot elevated to ankle and bar is
held suspended under you below the the hips.
3 sets : 12-10-8
*do both stances each set

PL2. HIGH BAR BB SQUAT TO
SPOTTER ARM SET DEPTH
stance is just outside hip width with
toes slightly out and heels elevated. set
spotter arms at just below parallel squat depth.
1-2 warm up sets
4 sets : 10-8-6 – WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight on the bar and done without re-racking the weight
and using rest pauses.

 

PL3. SEATED MACHINE ADDUCTION
3 sets : 25-20-15

DYNAMIC WARM UP MENU : 

1. REVERSE DECLINE STIFF
LEGGED HIP FLEXOR RAISE
quads tensioned as you lower legs slowly feeling it
in your hip flexors. raise slow and controlled and
keep your glutes on the bench at all times.
3 sets : failure

SESSION :

1. REVERSE HYPEREXTENSION
4 sets : 20-25-30-15

2. SMITH MACHINE HIP THRUST
use glute band just above knees for
external rotation activation.
3 sets : 15-12-10 + rest pause 5 + rest pause 5

3. 45 DEGREE BACK EXTENSION WITH
ROUNDED BACK
cue thoracic spinal flexion and use stance cues as follows
set 1 : wide sumo
set 2 : just outside hip width
set 3 : cannonball v stance
3 sets : 15 to 25

4. SIDE LYING HIP RAISE WITH DB
BEHIND KNEE OF TOP LEG ABDUCTION
side lying hip abduction raise with added
loading on the top leg via the db ( put a towel around
the handle for padding )
3 sets : failure ( match sides for reps )

5. SIDE LYING EXTENDED RANGE STRAIGHT
LEG ABDUCTION FROM FLAT BENCH
top leg foot turned in and pulling with the glute to raise
and lower leg.
3 sets : failure ( match sides for reps )

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