AG | SESSION TWO
SESSION TWO
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PRIMARY SESSION LIFTS :
SQUAT RECOVERY SEQUENCE ( HIGHER REPS )
take a big sumo stance on these and box set to
just below parallel. open hips out hard the entirety of each rep.
sit back into the squat on these. stay tight on the box touch.
*prog overload each set in succession
* use 1 -2 quick warm up sets before working sets
2.BB BULGARIAN SPLIT SQUAT
rear foot elevated with high bar squat loading and using
a shorted stride to help bias knee flexion.
4 sets : 6-5-4-3 + drop 8
dually elevated on both ends. this is an extended
range side plank single leg adduction.
3 sets : 0-1 RIR ( match sides for reps )
HIP & GLUTE SPECIFICITY :
1. LYING STRAIGHT LEG
HIP FLEXOR RAISE
lying on floor with legs locked in quad contraction,
raise and lower under extreme control.
3 sets : 6 to 8
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. KNEELING SMITH MACHINE GOOD MORNING
hip width kneeling stance with knees behind the bar to cue
more hip extension. high bar squat loaded position.
3 sets : 10 to 15
*prog overload each set in succession
3. 45 DEGREE BACK EXTENSION
knees open for hip abduction and pull with the
hips, not the back.
3 sets : 30-25-20
*prog overload each set in succession
4. SINGLE LEG CABLE KICKBACK
cuffs worn with hook to front of ankle. as you kick
back, bend over into hip extension on the front leg.
( the leg you’re not kicking back obviously )
3 sets : 12-10-8
*prog overload each set in succession
5. SEATED MACHINE ABDUCTION
use foam pads between your legs and hip pads to
increase the range of tension.
3 sets :30-25-20