01
15
2023

SESSION TWO

By Adam 0


SESSION TWO

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PL1. LYING LEG CURL
2 sets : feet turned in
2 sets : feet turned out
4 total sets : 15-8-15-8

PL2. BB RDL
use stances as follows each working set
set 1 & 2 : toes slightly pointed inward with just
inside hip width stance
sets 3 & 4 : toes slightly pointed outward with
outside hip width stance
1 warm up set in each stance
4 sets : 8-8-8-8

PL3. BB HIP THRUST OFF THE HEELS
hip width stance on heels with shins slightly obtuse
in top position ( greater than 90 degrees )
3 sets : 15-12-10
*i add band tension via hip thrust platform also to
add 
hypertrophy

 

 


 

1. LYING REVERSE DECLINE
HIP FLEXOR RAISE
lying down a decline back supported.
legs locked on quad flex. lower and raise
legs.
3 sets : failure

 

2. SINGLE LEG REVERSE HYPER
3 sets : 20-20-20
*sub single leg cable kickback if no RH to use

3. KNEELING SMITH MACHINE SQUAT
just outside hip width kneeling stance
3 sets : 12-10-8 + drop 8

4. 45 DEGREE BACK EXTENSION
IN THORACIC SPINAL FLEXION
done on all fours with a db held behind the working
side knee for loading. its a kick back into hip extension.
3 sets : 20-15-12

 

5. SEATED MACHINE ABDUCTION
3 sets : 30-25-20

 

 

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