SESSION TWO

SESSION TWO

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PL2. BB RDL
work within your range capability as far
as how deep you go. you can use spotter arms
to set a depth and train to failure more safely.
1-2 warm up sets
4 sets :8-8-8 – WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight and done with using rest pauses until
you hit 20 reps.

PL3. NORDIC LEG CURL
hip width stance
4 sets : failure

1. FROG POSITION
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. SMITH MACHINE FROG PUMP
WITH BANDED ABDUCTION
glute band around the legs to resist hip
external rotation during the movement.
3 sets : 15-15-15

3. KNEELING SMITH MACHINE
HIP SQUAT
squat done from a kneeling position.
use a pad underneath the knees for
comfort.
3 sets : 15-15-15

4. SINGLE LEG REVERSE HYPER
hold foot outward externally ( turn toes out )
3 sets : 15-20-25

5. STANDING CABLE HIP
EXTERNAL ROTATION
use a strap just below the knee attached to a low
cable. hip will open away from cable stack
into external rotation. thing of your leg/hip as a
gate swinging open.
3 sets : 10 to 15