12
08
2022

SESSION TWO

By Adam 0


SESSION TWO

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PL1. 2″ DEFICIT BB RDL
stance is just inside hip width. if you can’t
use a big ROM like this use a depth you can
keep your spine organized. set spotter arms
so you stay in your current mobility lane.
1-2 warm up sets
4 sets : 8-6-4-4

 

PL2. SUMO STANCE WESTSIDE
BB ZERCHER BOX SQUAT
bb is held in the crease of the arms in
front rack position. set a box up for depth
with as much ROM as you can get. this one
will make you tough as nails.
3 sets : 8-8-8 + rack rest pause 4

 

PL3. SINGLE LEG 45 DEGREE BACK EXTENSION
neutral spine hip extension
3 sets : failure ( match sides for reps )

 


 

1. SEATED SINGLE LEG 
FLEXOR RAISE
seated on high flat bench with full
hanging leg clearance. scoot over
so one glute and leg hang off side of bench.
lock that leg straight and raise it
up as high as you can while keeping
an upright torso ( vertical spine ).
3 sets : 6 to 8

 

2. SINGLE LEG CABLE KICKBACK
ankle cuffs on with hook to front of ankle
side. pull back into hip extension as you hinge
forward.
3 sets : 15-12-10

3. SMITH MACHINE SINGLE LEG
HIP THRUST
unilateral thrust off one side. do both
3 sets : 8-8-8

 

4. FROG REVERSE HYPER
reverse hyper from frog position
3 sets : 15-20-25
*can add loading also with an
ez bar behind the knees.

5. SIDE LYING HIP RAISE
side plank double hip abduction that
lifts you up and top leg abducts also.
3 sets : failure ( match sides for reps )

 

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