02
18
2023

SESSION TWO

By Adam 0


SESSION TWO

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PL1. STANDING LEG CURL
done with a machine or a monkey foot that
holds a db.
2 sets : 12 to 15

GLUTE HAM RAISE
2 sets : failure

 

PL2. SINGLE LEG DB RDL
CONTRALATERAL LOADING
db is loaded in the opposite hand as
working leg. this adds a lot of extra
glute work into the lift.
3 sets : 7-6-5-4
1 set : 10 to 15

 

PL3. BB LOW BAR SUMO BOX SQUAT
sumo stance with box set to as low as your
mobility will allow. build your box height up
under the squat.
4 sets : 10-8-8-6

 


 

1. LYING STIFF LEGGED HIP FLEXOR
RAISE FROM SLIGHT DECLINE
legs together with quads flexed and lowering
on the flexors to full extension, then back up. set
bench up to be at a slight decline.
2 sets : failure

 

 

2. KNEELING SMITH MACHINE SQUAT
just outside hip width kneeling stance
4 sets : 15-12-10-8

3. DB FROG PUMP WITH HIP BAND ABDUCTION
db loaded on hips with glute band just above knees to
resist hip abduction
3 sets : 25-20-15

 

4. REVERSE HYPER
legs together with dynamic
swing method
3 sets : 20-20-20

 

5. SEATED MACHINE ABDUCTION
position yourself so your legs are at 90
degree angle/position.
4 sets : 25-20-15-15

 

 

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