AG | SESSION TWO

SESSION TWO

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HIP & GLUTE SPECIFICITY : 

1. HIP INTERNAL ROTATION BAND STRETCH
band hooked to rack and looped around upper leg close to
hip in kneeling position with hip opened into internal rotation.
3 sets : non static stretches ( dynamic with some controlled movement articulations )

superset with

SEATED SINGLE LEG HIP FLEXION
seated on high bench for full leg room hanging off
side of bench. lower and raise stiff legged to bias the
hip flexors. add loading if applicable with ankle weights, banding
a weight plate to bottom of foot, or using a monkey foot.
position. )
3 sets : 10-10-10
*do both sides

2. SMITH MACHINE GLUTE SQUAT
just outside hip width stance with hip circle just above
the knees for abduction resistance. low bar position is good
so it tips you naturally into some hip extension as you squat
to put good emphasis on the glutes.
3 sets : 12-12-12
*prog overload each set in succession 

3. SINGLE LEG CABLE KICKBACK/HIP EXTENSION
cuff around ankle with hook to front of shin side. low pulley setup.
kick back in a scooping motion into hip extension. use a bench that’s
inclined to 30 degrees to kneel with free leg.
3 sets : 12 to 15
*prog overload each set in succession

4.  SINGLE LEG EXTENDED RANGE SHOULDERS
AND FEET ELEVATED HIP THRUST
done from a bench and a plyo box of same height to create
a full deficit position for large ROM for glute stretch position. hip thrust
all the way through the deficit and to full hip extension. do both sides.
3 sets : 0-1 RIR ( match sides for reps )
*prog overload each set in succession

5. SINGLE LEG SEATED MACHINE ABDUCTION
seated and slightly turned to keep full tension on the hip.
this allows a greater internal stretch as most machines won’t
do that bilaterally.
2 sets : 15 to 20