09
01
2023

AG | SESSION TWO

By Adam 0

SESSION TWO

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PRIMARY SESSION LIFTS :

 

1. LYING LEG CURL
use stance cues each set as follows :
set 1 : outside hip width
set 2 : hip width
set 3 : feet together
3 sets : 20-15-12

 

MEAT AND POTATOES LIFT
” KNEE FLEXION “

2. BB FRONT SQUAT
just outside hip width stance with toes pointing
straight fwd and heels wedged
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. DB BULGARIAN SPLIT SQUAT
use a shorter stride length to encourage more
knees over toe on the lead leg for quad dominance.
rear foot elevated at approx knee height in standing
position. 
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. STANDING BENT LEG HIP FLEXOR RAISE
done standing on small plyo box with one leg reversing
the hip flexion squat pattern. use a monkey foot or ankle
weight as loading if applicable.
3 sets : 8 to 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. REVERSE HYPER
legs together full dynamic swing method
3 sets : 30-20-15
*prog overload each set in succession 

 

3. LOW BAR BB KNEELING SQUAT
just outside hip width kneeling stance. set up at a squat
rack and make sure everything is just right bc this one is tough
to rack and unrack in bad position. the free weight of this one feels
good though.
3 sets : 10-8-6
*prog overload each set in succession

 

 

4.  45 DEGREE HIP EXTENSION
hip width stance with hip extension and
not back hyperextension.
3 sets : 0-1 RIR
*prog overload each set in succession
*if you can do over 20 reps bodyweight add loading

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 )
*use manually applied negatives with assistance
if applicable

 

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