06
26
2023

AG | SESSION TWO

By Adam 0


SESSION TWO

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PRIMARY SESSION LIFTS :

 

1. STANDING CABLE STRAIGHT LEG 
ADDUCTION
set cable to a tad above hip height in standing position.
need cuffs for this one and attached to ankles with hook
to outside of ankle. standing sideways to cable and closest
leg hooked up, you’ll open up to a half splits position to
the side. pull back to midline each rep.
3 sets : 0-1 RIR
* match sides for reps
*prog overload each set in succession
2. BELT SQUAT
use a shoulder width stance with toes out
and heels wedged if possible. can sub another loading
if no belt squat setup is available. want to keep a vertical torso
to maximize hip flexion stress and squat mobility.
4 sets : 15-12-10-8
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set
3. BB CANNONBALL SQUAT
inside hip width v stance with heels wedged.
vertical torso position and emphasize knee flexion.
3 sets : 10 to 15
*prog overload each set in succession

 

HIP & GLUTE SPECIFICITY : 

1. LYING CABLE 
HIP FLEXOR RAISE
lying on floor with ankle cuffs worn with
hooks to the shin side. hook both feet in to the cable
on lowest setting and lay back. pull hips up into a
squat flexion ( reverse squat tension ).
3 sets : 10-10-10

superset with

BENCH SUPPORTED SIDE LYING
HIP INTERNAL ROTATION
top leg at 90 degrees knee flexion and
90 degrees hip flexion. then hinge upward as
far as you can upwards.
position. )
3 sets : 10-10-10
*do both sides

 

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

 

3. KNEELING CABLE HIP THRUST
kneeling position with belt/strap around hips resisted
from behind. cables set low and hooked behind you. it
helps if you can get something in front of you to hang
on to for support.
3 sets : 20-20-20

 

 

4.  CURTSY BULGARIAN SPLIT SQUAT
this one kinda pretzels you into a bind to emphasize
a glute stretch. the curtsy position is just like a curtsy
squat but with the rear foot elevated to the ankle.
3 sets : 0-1 RIR
*match sides for reps
*prog overload each set in succession

 

5. SIDE LYING HIP RAISE
side plank hip raise which is a double
abduction. lift up on the bottom end and open up
the top side with that.
3 sets : 0-1 RIR
*match sides for reps
*reps in reserve

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