03
18
2023

SESSION TWO

By Adam 0


SESSION TWO

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PL1. SINGLE LEG HAMSTRING RAZOR CURL
done from a glute ham raise position but with just
one leg doing the knee flexion.
3 sets : 0-1 RIR
*reps in reserve

PL2. SPLIT STANCE BB RDL
hip width stance with front leg position just
like a typical rdl and back leg on toe box like a
split squat. drop back into the hips and hinge
on the lead leg while stabilizing with the back leg.
3 sets : 6 to 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 BELT SQUAT
wide sumo stance position
4 sets : 20-15-12-10

 

 


 

1. FROG POSITION HIP FLEXOR WAVE RAISE
back supported on flat bench with legs in frog pump
position. ass on edge of bench and let your hips lower
with knees pushed open to target the anterior chain
into a stretch postion.
2 sets : 0-1 RIR
*reps in reserve

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. SINGLE LEG HIP THRUST
done with a bb but much lighter loading
than bilaterally obviously. this will emphasize
each side exclusively.
3 sets : 10-8-6
* prog overload each set in succession

3. FULL SPRAWL REVERSE HYPER
done explosively but under control.
3 sets : 30-25-15
*prog overload each set in succession

 

 

4. DB FROG PUMP
glute band just below knees
3 sets : 20-20-20
*prog overload each set in succession

 

5. SIDE PLANK HIP RAISE WITH TOP
LEG CLAM ABDUCTION
double hip abduction from side lying position. top leg
opens clam style . bottom hip abduction
lifts your whole body up and locks in on that
bottom glute medius.
3 sets : failure ( match sides for reps )

 

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