09
23
2023

AG | SESSION TWO

By Adam 0

SESSION TWO

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PRIMARY SESSION LIFTS :

 

1. RAZOR CURL
kneeling hip width stance on glute ham raise. this is a knee
extension going straight out on hamstring tension, then knee flexion
pulling straight back with hams. use your hands out in front of
you for assistance as you’ll need it.
3 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” KNEE FLEXION “

2. BB FRONT RACK BULGARIAN SPLIT SQUAT
rear foot elevated to ankle with front squat bb loading 
4 sets : 8-8-6-4 + drop 4
rest periods : 2 min
*use 1-2 warm up sets before 1st set of 4

 

3. SUMO STANCE DB GOBLET BOX SQUAT
set box as low as you can based on your mobility and use
a medium sumo stance with toes out.
3 sets : 10-10-10
*prog overload each set in succession as needed

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. SIDEWAYS SLLP AT 45 DEGREES
( SINGLE LEG LEG PRESS )
side supported position in leg press with one leg
up higher on platform and toes turned out
45 degrees. this should load and give you a
really good glute stretch position.
3 sets : 15-15-15
*prog overload each set in succession

 

3. REVERSE HYPER
legs together and full dynamic swing motion.
3 sets : 25-20-15
*prog overload each set in succession

 

4.  QUADRUPLED PENDULUM HIP EXTENSION
WITH DB BEHIND THE KNEE
done from all fours position and db held behind the
working leg knee.
3 sets : 10 to 12
*prog overload each set in succession

 

5. HEAVY SEATED MACHINE ABDUCTION
train this as heavy as you can which may shorten the range
of motion, but keep the stress and tension on the glutes. use your hands
to assist some if needed towards the end of the sets.
2 sets : 15 to 20

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