08
21
2023

AG | SESSION TWO

By Adam 0

SESSION TWO

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PRIMARY SESSION LIFTS :

 

1. SEATED LEG CURL
feet together
4 sets : 25-20-15-10

 

MEAT AND POTATOES LIFT
” KNEE FLEXION “

2. HACK SQUAT
hip width stance with toes pointing
straight up and feet low on platform.
4 sets : 20-15-12-10 + drop 10
*use the first set super light to grease up the movement and prepare
you to start addling loading into the pyramid

 

 

 

3. SUMO STANCE STRADDLE LIFT
very wide sumo stance loaded with t bell or
db centrifugally. emphasize hip abduction and
then let that determine depth per your mobility. keep
an upright torso position to force the hips to take
the workload. 
3 sets : 10 to 15
*prog overload each set in succession
* use 1 -2 quick warm up sets before working sets

 

HIP & GLUTE SPECIFICITY : 

1. LYING REVERSE DECLINE STRAIGHT LEG
HIP FLEXOR RAISE
lying down a decline position of as much of an angle as
you can tolerate with stiff legged position held. raise leg up
and down slowly and controlled to bias the hip flexors
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. LOW BAR KNEELING SMITH MACHINE SQUAT
just outside hip width kneeling stance with low
bar loading position.
3 sets : 12-10-8 + drop 8
*prog overload each set in succession 

 

3. SINGLE LEG REVERSE HYPER
hip width stance for full range reps to the rx
suggestion, then partials in the bottom range.
3 sets : 15-20-25 ( ascending sets )
*prog overload each set in succession

 

 

4.  QUADRUPLED PENDULUM HIP EXTENSION
done using a reverse hyper pendulum, a band set up in squat
rack with band pegs, or a db behind the knee. its a bent knee kickback
from a kneeling all fours position.
3 sets : 10 to 15
*prog overload each set in succession

 

5. SIDE LYING EXTENDED RANGE
STRAIGHT LEG HIP ABDUCTION
side supported position with hips to one end of bench so
top leg can hang it stretched and binded position on the
outer hip. raise with foot turned inward ( down ).
2 sets : failure ( match sides for reps )

 

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