11
29
2022

SESSION TWO

By Adam 0


SESSION TWO

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PL1. GLUTE HAM RAISE
hip width stance
4 sets : failure

 

PL2. OFF HAND SINGLE DB RDL
one db loaded in opposite hand as lead
leg. hinge fwd as you pull rear leg back
behind you.
4 sets : 12-10-8-6 + drop 6

 

PL3. SEATED BB GOOD MORNING
use a sumo stance on these
3 sets : 12-10-8

 


 

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. FROG POSITION REVERSE HYPER
reverse hyper in frog position
3 sets : 20 to 25

3. SINGLE LEG HIP THRUST
done with band tension on hip thrust
platform
3 sets : 10-10-10
*do both sides

4.  REVERSE HYPER
feet together
3 sets : 25-20-15

5. SEATED MACHINE ABDUCTION
put a glute band just above knees for
added abduction tension.
3 sets : 25-20-15

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