03
01
2023

SESSION TWO

By Adam 0


SESSION TWO

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PL1. SIDE PLANK CLAM ABDUCTION
lighter glute band just above knees. lift hip up
in abduction and then clam out the top leg into the
band tension.
3 sets : 6-6-6 ( do both sides )

 

PL2. DB ROMANIAN DEADLIFT
toes slightly wedged with hip width stance.
4 sets : 5-5-5-5
1 set : 15 t0 20

 

 

PL3. SUMO STANCE SEATED DEADLIFT
FROM BOX ( 18 inch box is a good starting point
for reference )
wide sumo stance position with plyo box behind you.
this will help you lightly sit and rock vertical before pulling.
will have to adjust box height to your anatomy and mobility.
4 sets : 12-10-8-6
*can use bb, t bell, k bell for loading
*prog overload each set in succession

 

 


 

1. LUNGE POSITION HIP FLEXOR WAVE RAISE
done from a kneeling split position with a small db out in front
of you to lift up and over. lift front lunge leg up and wave over
and back of the db as that opens and closes the hip in flexion.
2 sets : 6 to 8 on both legs

superset with

90/90 SEATED HIP INTERNAL ROTATION
2 mobilizing sets not done statically ( so moving in a stretch
position. )
2 sets : x-x

 

2. 45 DEGREE BACK EXTENSION
medium sumo stance
3 sets : 20-15-12 + drop 6 + rest pause 6

3. SINGLE LEG CABLE KICKBACK
ankle cuff hooked to low cable and pulled back
into hip extension as you hinge fwd on the
ground leg.
3 sets : 10 to 15

 

4. BB HIP THRUST
just outside hip width stance
3 sets : 15-12-10
*prog overload each set in succession

5. SEATED MACHINE ABDUCTION
LEANING FWD

position yourself hinged fwd as you abduct
3 sets : 25-20-15
*prog overload each set in succession

 

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