Set #1
Hip Press – 16-20 Reps
When you are able to complete the 20th rep add weight the next workout.
Rest – 3 minutes
Pendulum Leg Curls – 8-12 Reps
When you are able to complete a 12th rep add weight the next workout.
Rest 90 seconds
Pendulum Leg Extension – 8-12 Reps
When you are able to complete a 12th rep add weight the next workout.
Rest – 3 minutes
Set #2
Hip Press – 16-20 Reps
The starting weight will be less than in Set #1. Add weight when the 20th rep is achieved.
Rest – 3 minutes
Pendulum Leg Curls – 8-12 Reps
The starting weight will be less than in Set #1. Add weight when the 12th rep is achieved.
Rest – 90 second
Pendulum Leg Extensions – 12 Reps
The starting weight will be less than in Set #1. Add weight when the 12th rep is achieved.
Rest – 3 minutes
Set #3
Hip Press – 16-20 Reps
The starting weight will be less than in Set #2. Add weight when the 20th rep is achieved. On the last rep from 16-20 a spotter assists one extra rep which is lowered as slow as possible.
Pendulum Hip Press
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