SESSION TWO

SESSION TWO

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PL2. BB ROMANIAN DEADLIFT
hip width stance with toes slightly
pointed out.
4 sets : 5-5-5-5
1 set : 15 to 20
* i use swissies to get a neutral grip to make
it like a trap bar, but dialed in closer for a grip
just outside the width of my stance.

PL3. STANDING BB GOOD MORNING
use stance variations as follows :
set 1 : sumo stance
set 2 : hip width toes fwd
set 3 : just inside hip width toes inward slightly
set 4 : feet together with toes out slightly
4 sets : 8 to 10

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.
2 sets : failure

2. SMITH MACHINE HIP THRUST
hip width stance
4 sets : 8-8-8-8

3. 45 DEGREE BACK EXTENSION
sumo stance with toes out
3 sets : 15 to 20

4. STANDING CABLE KICKBACK
EXTENSION
ankle cuff with hook on the front of ankle
to resist kickback hip extension. do both sides
for rx reps.
3 sets : 12 to 15

5. QUADRUPLED CABLE HIP ABDUCTION
all fours with cable cuffs just below knees ( if they
are big enough to fit around your calves ) and hook
to inside of leg. side profile to cable set in lowest
position. leg furthest from cable is the working side
for resistance to  hip external rotation.
3 sets : 10 to 15