PPL A

PREP: Bench Pigeon Reps

1-2 x 10r (each side)

The more incline on the bench the easier this becomes. Aim to find a nice deep stretch through deep in the hip capsule.

A1: Back Squats

3 x 6-8r

The three sets are for your working weight - warm-up for 2-3 sets with lower weights to prep for the movement.

B1: Landmine Press

3 x 8-10 reps

DO NOT LET THE ELBOW COME LOWER THAN THE SHOULDER. This means the tension stays in the front shoulder and you don’t get to relax. DO NOT let the ribs flare, keep them pulled down. Start with just the bar for set one to get a feel for 15 reps.

B2: Cossacks - holding weight if possible!

3 x 10-16 reps

Use a version you can easily get 16 reps with. This is meant more as a way to get tons of reps and open up the hips between the main focus which is shoulders!!

C1: Cable Pull Downs - SHOULDER WIDTH

3 x 8 reps

Use whatever machine available to you. Grip width is shoulder width! Depress the scaps then pull down. Try to maximally engage and work your lats and biceps. You can play with leaning forward or a little backwards to help find the best position for you to hit the lats!

C2: Ever widening good mornings

3 x 5-6r + 5 breaths

For each rep try to keep a nice flat or ideally arched lower back. For each rep hold a moment in the stretch position. Keep getting wider and wider until you can’t go any further. Hold the last rep for 5 breaths. You can finish the set by sitting back and down into your pancake and jiggle the legs.

D1: High Knees

3 x 10-15 reps

Keep the swinging to a minimum, get those knees as high as possible. Hunt to get the abs working and maybe the lats!

D2: Scorpion to cossack

3 x 5-10reps each side

Use hands as much as necessary to support the cossack, make sure to push the bent leg knee out.