07
09
2023

AG | SESSION TWO

By Adam 0


SESSION TWO

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PRIMARY SESSION LIFTS :

 

1. SINGLE LEG SEATED MACHINE ADDUCTION
sit kinda sideways to increase the range for internal
hip rotation on these. will have to find a placement for
the free leg to stay outta the way. 
3 sets : 12 to 15
* match sides for reps
*prog overload each set in succession
*prog overload each set in succession
2. BB FRONT SQUAT
shoulder width stance with heels wedged
and toes out slightly.
4 sets : 20-10-6-4
*prog overload each set in succession
*use a couple ramp up sets before the last set of 4
for max loading 
3.UNILATERAL DB RDL
WITH CONTRALATERAL LOADING
single leg rdl with one db in opposite hand
as working leg ( the hinging leg thats loaded )
3 sets : 0-1 RIR

 

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. DB BULGARIAN SPLIT SQUAT WITH
TURN INTO SQUATTING LEG
rear foot elevated to the ankle with medium stride
length. if you turn into the side you’re training, this will
create a stretch demand on the glute. db loaded in
off hand ( contralaterally ).
3 sets : 10-10-10
*prog overload each set in succession 

 

3. 45 DEGREE HIP EXTENSION
posterior pelvic tilt method ( rounded spine into movement )
with medium sumo stance on platform.
3 sets : 20 to 30

 

4.  REVERSE HYPER
all out dynamic swing method
3 sets : 25-20-20
*prog overload each set in succession

 

5. SEATED SINGLE LEG
MACHINE HIP ABDUCTION
sit in the machine a little sideways to create
more stretch position on the negatives across the hip.
3 sets : 15-15-15
*match sides for reps

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