05
15
2023

AG | SESSION TWO

By Adam 0


SESSION TWO

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PRIMARY SESSION LIFTS :

PL1. ONE LEG SEATED ADDUCTION
sitting angled on machine only using one
side to pull hip adduction ( inward ).
3 sets : 12 to 15
*prog overload each set in succession
PL2. BB FRONT SQUAT
heels elevated with hip width stance.  keep a vertical
spine and squat as deep as your mobility allows you
to go. set spotter arms for depth as well as a place
to safely fail if needed ( you should fail these on the last set
in the bottom position ).
4 sets : 8-6-4-3
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set
PL3. FROG PRESS
v stance with toes out 30 to 45 degrees and feet
low on platform. goal here is to get as much flexion
as possible by pulling knees apart in the bottom range
under a loaded and controlled stretch.
3 sets : 15-12-10
*prog overload each set in succession

 

HIP & GLUTE SPECIFICITY : 

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. CURTSY BULGARIAN SPLIT SQUAT
 stand approx at a 90 degree angle to an RFE pad,
so you’re body will almost parallel the foot rest. this
puts you in a bind to stretch the glute on the lead
leg aggressively. use a shorter stride with a slightly
tipped fwd torso.
3 sets : 10 to 12
* match sides for reps
*prog overload each set in succession

 

3. SINGLE LEG BB KAS GLUTE BRIDGE
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.
3 sets : 12-10-8-15
*prog overload each set in succession
except last set at 15 reps
*full hip extension on every rep

 

4.  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 : 20-15-12
*prog overload each set in succession

 

 

5. SEATED MACHINE ABDUCTION
add on a light glute band for some more tension
3 sets : 15-20-25
*prog overload each set in succession
with weight and/or effort

 

 

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