04
14
2023

AG | SESSION 2

By Adam 0


SESSION TWO

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PL1. CANNONBALL HACK SQUAT
feet in v stance with heels together and toes
out. feet low on platform.
3 sets : 10-15-20
*prog overload each set in succession 

 

PL2. SMITH MACHINE BULGARIAN SPLIT SQUAT
rear foot elevated with a sharp stride to drop in on the
quad with a vertical torso. sub split squat if you don’t have
an RFE pad or use a bench.
4 sets : 12-10-8-6
*prog overload each set in succession

 


 

1. LYING REVERSE DECLINE HIP
FLEXOR RAISE
done laying down a decline with legs locked
in flexed quad position. raise and lower while
remaining in control the entire time. squeeze
glutes in the bottom/full extension to load
up the anterior chain and stretch it.
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. DB CONTRALATERAL RDL
single db loaded in opposite hand as lead leg. single
leg hip hinge. use rack post to hang onto with free
hand.
3 sets : 10-10-10
* prog overload each set in succession

 

3. SINGLE LEG HIP THRUST
hip width stance. shins vertical in top of thrust
so adjust your stance to that.
3 sets : 6 to 8
*prog overload each set in succession
*full hip extension on every rep

 

4. SUMO STANCE PULL THROUGH
can be done with cable or a kb/db and its
just like a 45 degree extension in how the hips
work in the posterior pelvic tilt method.
3 sets : 15-15-15
*prog overload each set in succession

 

5. SIDE LYING EXTENDED RANGE ABDUCTION
side lying on bench with top leg straight and toes turned down.
you want to be at the end of the bench with the hips so the leg can
hang onto the hip stretch.
3 sets : 0-1 RIR
*reps in reserve
*match sides for reps

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