Courbes à venir 2.2B: Hamstrings, Glutes, Quadriceps & Core

Phase II/II is an six-week excerpt from the ‘Curves Ahead’ (courbes à venir) program for increasing lower body, posterior chain and upper body strength.

CaV 2.2B has a hamstrings neuro-set to emphasize the synergistic action of glutes and hamstrings during knee and hip extension. Proper orientation of the lumbar spine & pelvis is necessary to effectively engage the glutes & hamstrings throughout the entire workout.

Modify resistance and exercise selection to your own ability.

CaV 2.2B: In-Depth

Warm-Up: 5-7 quick and intense minutes on the stairmaster.

A. Bodyweight Shoulder & Foot Elevated Single-Leg Hip Thrust, (pause rep method) 3 x 6/side w/3 sec pause at top
[rest 60 seconds after completing both sides]

B. Brenley Neuro Tri-Set*: Hamstrings Emphasis, 3 rounds:
B1: Dumbbell Romanian Deadlift, 8-12 slow repetitions up and down
B2: Bodyweight/Light Dumbbells Static Reverse Lunge to One-Legged Deadlift, 30 seconds/side
B3: Isometric Wall Squat w/toes elevated, 20 seconds
[rest 90-120 seconds]
*Peform B1, B2 and B3 consecutively without rest in between sets.

C. Barbell High Box Squat, 3 x 6
Perform 1 warm-up set x 10 reps
[rest 60 seconds]

D. Unilateral 45 Degree Glute-Ham Extensions, on Roman Chair, 3 x 12/side
[rest 60 seconds after completing both sides]

E. Cable Hip Rotation, 1 x 15/side
[rest 60 seconds after completing both sides]

F. Hollow Position Lower & Reach Circuit, 3 rounds
[rest 60-90 seconds]

Goddess of Iron
Goddess of Iron

Time: Allot 60-90 minutes, depending on the space in your gym and availability of equipment.

Intensity: High-intensity with emphasis on increasing strength. Somewhat logical given you’re now in an intensification phase.

Volume: 16 total sets, counting each Bruney neuro-set as a single set. Moderate volume, high intensity.

Frequency: Performed once every 7 days in the first 5 weeks of the intermediate, phase II cycle of the Curves Ahead program. There is substantial overlap in the muscle groups trained in workouts 2.2B and 2.2D performed in the same 7 day period.

CaV 2.2B: Quick Reference

A. Bodyweight Elevated Unilateral Hip Thrusts, 3 x 6 repetitions/side
B. Hamstrings BNeuro-Set, 3 rounds
C. Barbell High Box Squat, 3 x 6
D. Unilateral 45 Degree Glute-Ham Extensions, 3 x 12/side
E. Cable Hip Rotations, 1 x 15/side
F. Hollow Position Lower & Reach Circuit, 3 rounds

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