02
26
2021

QUADS/ADDUCTORS HAMSTRINGS/LIGHT GLUTES

By Adam 0

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QUADS/ADDUCTORS
HAMSTRINGS/LIGHT GLUTES

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PRE-HAB/ACTIVATION/MOBILITY

PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
PIRIFORMIS RELEASE
HIP INTERNAL/EXTERNAL ROTATION
COSSACK SQUAT
FROG PUMPS
SINGLE LEG HIP THRUST WITH HIP SHIFT

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1.  SEATED MACHINE ADDUCTION
3 SETS : 30-25-20
TEMPO CUE : 1:0:1

SUPERSET WITH

SINGLE LEG HIP THRUST
WITH HIP SHIFT
THRUST UP AND ROTATE AWAY
FROM THE THRUSTING LEG
3 SETS : 10 ISH (MATCH SIDES FOR REPS)

2. CANNONBALL STANCE DB GOBLET SQUAT
HEELS ELEVATED IN V STANCE
4 SETS : 15-12-10-8 + DROP 8

3. LINEAR HACK SQUAT
SUB : BB HACK SQUAT
ATHLETIC STANCE
RAMP ANGLE SET LOW
4 SETS : 20-15-12-10 + REST PAUSE 5
TEMPO CUE : 2:1:1

4. SEATED/LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 15-12-10-8 + DROP 8

5. DB BULGARIAN SPLIT SQUAT
REAR FOOT ELEVATED
3 SETS : 10-10-10 + DROP 10

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