05
03
2023

AG | SESSION TWO

By Adam 0


SESSION TWO

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PRIMARY LIFTS :

PL1. ONE LEG SEATED ABDUCTION
WITH EXTENDED RANGE
sitting angled on machine only using one
side.
3 sets : 15-15-15
*prog overload and ascend reps if possible
PL2. HIGH INCLINE DB LYING LEG CURL
db held in between feet. set the angle of bench at 45-60
degrees.
2 sets : 10 to 15
*prog overload each set in succession

NORDIC LEG CURL
feet anchored and ankles in dorsiflexion as you hinge
your entire body on the knee using flexion. your knees,
hips, and spine will all be in a line placing a lot of
tension on the hamstrings. use a band deload or a touch
and go method, but emphasize the eccentric part of
every rep.
2 sets : 0 RIR
*reps in reserve

PL3. DB GOBLET HOLD CANNONBALL SQUAT
heels elevated v stance with db held in goblet position.
pulse the bottom half of the rep range for the rx reps
(don’t pop all the way up…own the bottom )
3 sets : 10 to 15 and then 0-1 RIR on full range of
motion reps.
*prog overload each set in succession

 


 

1. SEATED SINGLE LEG 
HIP FLEXOR RAISE
seated stiff legged leg raise done
from high bench to allow full leg hang
in the bottom position.
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. EXAGGERATED RANGE HIGH STEP UP
done from a high plyo box in a squat rack so you can hang
on for assistance and stability. train one leg fully to rx reps
and then the other.
3 sets : 0-1 RIR
* match sides for reps

 

3. BB KAS HIP THRUST
hip width stance. shins vertical in top of thrust
so adjust your stance to that. only dip down a little ways on
the negatives to keep constant glute tension.
4 sets : 12-10-8-6
*prog overload each set in succession
*full hip extension on every rep

 

4. SINGLE LEG 45 DEGREE HIP EXTENSION
rounded thoracic spine into flexion
to help create posterior pelvic tilt. pull from the hips
and not the lumbar spinal region.
3 sets : 0-1 RIR
*match sides for reps

5. SIDE LYING HIP RAISE
side plank double hip abduction from bent knee
position.
3 sets : 0-1 RIR
*reps in reserve
*match sides for reps

 

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