SESSION ONE
SESSION ONE
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PL1. SHORT STRIDE DB BULGARIAN
SPLIT SQUAT
shorter stride length and keep torso vertical
to maximize quad stress and some knee over
toe flexion. use one db and hold rack with
free hand for stability.
2 sets : db loaded same side as lead leg
2 sets : db loaded off hand/opposite side as lead leg
4 sets : 8-8-8-8
heels wedged with just outside hip width stance with toes
out slightly. use spotter arms or safeties in rack to set depth
and for safety. range is as much as you can safely handle and start
each set from the bottom position. finish there as well.
4 sets : 4-4-4-4
4 sets : fatigue/failure
DYNAMIC WARM UP MENU :
1. LYING CABLE HIP FLEXION
done single leg with low cable and ankle cuff.
you basically pull your knee up into a hip flexion
which is a squat bottom.
3 sets : 10 to 12
SESSION :
1. REVERSE HYPER
legs together
3 sets : 15-20-30
*increase loading and intensity each set
2. QUADRUPLED PENDULUM HIP EXTENSION
done under a reverse hyper or with a db held behind the
knee.
3 sets : 10-10-10
compound set with
DB FROG PUMP WITH FULL HIP
EXTENSION AND PAUSE IN TOP CONTRACTION
db loaded on the hips for thrust. hold for a good one
count and hard squeeze in the glutes.
3 sets : 10-10-10
3. SMITH MACHINE HIP THRUST
you need to hit the top position, so trying to
PR this lift isn’t ideal. key is repeated full hip
extensions.
3 sets : 10-10-10 + drop 10
4. SIDE LYING HIP RAISE
bodyweight double hip abduction
3 sets : failure
*match sides for reps
5. SIDE LYING EXTENDED RANGE
STRAIGHT LEG ABDUCTION
side lying on flat bench. turn toes in on top
leg and allow it to drop below the depth of the
bench for the extended range.
2 sets : failure
*match sides for reps