SESSION TWO
SESSION TWO
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PL1. PRISONER LEG CURL
FROM OBTUSE KNEE FLEXION
this one is done wedged in at the feet under a bar and
hip supported on a plyo box high enough to allow torso
to clear the ground. you’re anchored in on an isometric
hamstring contraction and pulling to hip extension against
that. i love this one.
4 total sets : failure
PL2. SINGLE LEG 45 DEGREE BACK EXTENSION
you can contralaterally load a db if you’re
strong enough to rx the reps bodyweight. spine
is neutral with toes pointed down to bias
the hamstring. very hard movement.
4 sets : failure ( 6 to 8 rep range )
PL3. SUMO STANCE STRADDLE LIFT
heels in with toes out sumo position
4 sets : 12-10-8- (6-4-2 cluster set)
*if you’re using a deficit here, do NOT blow your
back out by sloppy form when you’re tired – you can’t
control the weight, you don’t train it )
1. SEATED HIP FLEXOR RAISE FROM
HIGH BENCH
done seated on high flat bench with room
for one leg to hang fully suspended. slide over
so one leg can hang as mentioned, and flex quad
to straighten leg as you raise and lower. can add
loading with a weight plate on bottom of foot attached
with a heavy glute band.
3 sets : failure
2. KNEELING CABLE HIP THRUST
done with a heavy band, dip belt, or spud strap
attached to a low cable. you’re facing away and thrusting
into that tension from a kneeling position.
3 sets : 20 to 25
3. DB QUADRUPLED PENDULUM
HIP EXTENSION
done from all fours with db loaded behind the
knee for loading as you kick back into
bent knee hip extension.
3 sets : 15-12-10
4. REVERSE HYPER
legs together
3 sets : 20-25-30
*ascending sets
5. SEATED MACHINE ABDUCTION
3 sets : 25-20-15 + rest pause 10