03
10
2023

SESSION 2

By Adam 0


SESSION TWO

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PL1. HIGH DECLINE DB LYING LEG CURL
set bench at 45-60 degrees of decline with
legs being on the low end of that angle for
increased difficulty. db is held between the
feet for the leg curl. feet need to be plantar
flexed also.
4 sets : 15-12-10-8
*prog overload each set in succession

PL2. SINGLE LEG CONTRALATERAL DB RDL
WITH RFE ( REAR FOOT ELEVATED )
toes slightly wedged with hip width stance.
3 sets : 8-8-8
*prog overload each set in succession
*do both legs for rx reps

BILATERAL DB RDL MAX HIP EXTENSION
hip width stance and getting as much hip extension
as possible. don’t blow your back out, control is king.
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. BB HIP THRUST
just outside hip width stance
3 sets : 10-10-10 + rest pause 5

3. SINGLE LEG REVERSE HYPER
3 sets : 15-20-25
*prog overload each set in succession
*ascending sets 

 

4. KNEELING BB SQUAT
hip width kneeling stance
3 sets : 12-10-8 + rest pause 4
*prog overload each set in succession

 

5. SIDE LYING HIP RAISE
double hip abduction from side lying position. top leg
opens fully ( not like a clam ) . bottom hip abduction
lifts your whole body up.
3 sets : failure ( match sides for reps )

 

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