RESTORATION, ACTIVATION, AND DEVELOPMENT
FEATURING PROGRAMMING CREATED BY ” THE MUSCLE MECHANIC”
PL1. LYING DB LEG CURL
db held between feet from chest supported
lying position. do the leg curl, then pick your hips up
into what the end position of a glute ham raise
finishes at. ( hamstring flexed hip extension )
4 sets : 8-8-8-8
just outside hip width stance with
toes slightly out & heels elevated.
1-2 quick warm up sets
4 sets : 8-6-4-3
same leg leads every step as you lunge backwards.
do one side fully, then the other. go fwd if you’re
gonna eat shit backwards.
2 sets : failure with moderate weight
*match sides for reps
DYNAMIC WARM UP MENU :
1. REVERSE DECLINE FROG
POSITION 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
1. KNEELING CABLE GLUTE KICKBACK
pendulum swing motion done from kneeling position
on flat bench with the non working leg. working leg will
attach at the ankle from a low position.
3 sets : 15-15-15
2. KNEELING SMITH MACHINE SQUAT
kneeling with hip width stance – i like to use a band
tension from behind also to create some extra hip drive
demand and progressive resistance.
4 sets : 8-6-4-3
compound set with
DB FROG PUMP
db loaded on the hips for thrust in hip abduction
4 sets : 20-20-20-20
3. 45 DEGREE BACK EXTENSION
sumo stance on platform and spinal flexion
in the t spine region.
3 sets : 15 to 20
4. SIDE LYING HIP RAISE
side plank position double hip abduction
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.
2 sets : failure ( match sides for reps )