PL1. GLUTE HAM RAISE
hip width stance
3 sets : failure
PL2. 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. if you can safely
get the extra range, it really opens up the hams.
1-2 warm up sets
*progressively increase deficit 1 10# bumper plate
at a time each set if you are able. stay in your lane
though with your mobility capabilities.
4 sets : 6-6-6-6
PL3. SUPER WIDE SUMO STRADDLE LIFT
loading pin or kb/db held centrally
in a sumo prep position. key is hip abduction
3 sets : 12-10-8-6
1. SEATED SINGLE LEG
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. REVERSE HYPER
4 sets : 30-25-20-15
3. BB HIP THRUST
just outside hip width stance.
wear a glute band just above knees
3 sets : 20-15-10
4. DB FROG PUMP
3 sets : 25-20-15
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 )