PL1. BB ROMANIAN DEADLIFT
hip width stance with toes slightly
pointed out. use a couple warm up sets.
4 sets : 6-6-5-4
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.
PL2. OBTUSE STRIDE BB HIP THRUST
hip width stance with just greater than 90
degree shin angle at peak position. this means
obtuse to 90 degrees at the knee in the top.
4 sets : 15-12-10-8
PL3. LYING LEG CURL
hip width stance
3 sets : 20-15-12
1. SEATED HIP FLEXOR RAISE FROM
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
just outside hip width stance
4 sets : 8-8-8-8
3. MEDIUM SUMO CABLE
med sumo stance with rope attachment
coming through the legs. face away from
cable set in low position.
3 sets : 15 to 20
4. FULL BOAR REVERSE HYPER
full dynamic effort for max power. train
only to extension and not hyperextension position.
underswing is hamstring eccentric and positive swing
is glute driven hip extension.
3 sets : 12 to 15
5. SIDE LYING HIP RAISE
side position double hip abduction
3 sets : 10 to 15