10
02
2023

AG | SESSION TWO

By Adam 0

SESSION TWO

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PRIMARY SESSION LIFTS :

 

1. HAMSTRING GLIDER CURL
done from floor position using a glute ham roller, a swiss ball,
or floor sliders. lying back position pulling hips up as you
leg curl.
3 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” KNEE FLEXION “

2. BB HIGH BAR SQUAT
hip width stance with heels wedged and toes out slightly.
high bar squat loading. set up in a squat rack to focus on as
much clean squat depth as you can get with spotter arms in
place.
4 sets : 8-8-6-4 + drop 4 + top end partials to 0 RIR
rest periods : 2 min
*use 1-2 warm up sets before 1st set 

 

3. FRONT FOOT WEDGED DB SPLIT SQUAT
wedge the toes up and use a longer stride to keep the knee
back more, which will bias the hamstrings more and have less
knee flexion. db loads contralaterally ( opposite hand as lead leg )
use free hand to hold onto something for stability.
3 sets : 10-10-10 + drop 5
*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

LYING CABLE HIP FLEXION
ankle cuffs with hooks to front of ankles and cable set to low position.
back supported floor position with cuff hooks both connected to cable
clip. pull hips back and open like a reverse squat pattern.
3 sets : 10-10-10
*do both sides

 

2. SINGLE LEG REVERSE HYPER
2 sets : 15 to 25
*prog overload each set in succession

BILATERAL REVERSE HYPER
feet together with toes pointed outward
1 set : 15 to 20

 

 

3. 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 : 12-12-12
*prog overload each set in succession

 

4. SMITH MACHINE SLHT ( SINGLE LEG HIP THRUST )
vertical shin position in the top of thrust
3 sets : 10-10-10
*prog overload each set in succession

 

5. STANDING CABLE HIP EXTERNAL ROTATION
cuff just below knee with hook to inside of leg. hooked to cable set
at knee height. resisted hip abduction with hip opening up
like a gate away from the cable in external rotation with a bent knee.
2 sets : 12 to 15

 

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