03
05
2021

QUADS/ADDUCTORS HAMSTRINGS/LIGHT GLUTES

By Adam 0

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.  COPENHAGEN ADDUCTION
3 SETS : 10 TO 12
TEMPO CUE : 1:0:1

2. SEATED MACHINE LEG CURL
HIP WIDTH STANCE
3 SETS : 12 TO 15

3. SUMO STANCE STRADDLE LIFT
FLEXION DOMINANT (SQUAT)
4 SETS : 12-10-8-6 + DROP 4

4. DB HACK SQUAT
DB’S SIDE LOADED
HEELS ELEVATED
INSIDE HIP WIDTH STANCE
VERTICAL SPINAL POSITION
4 SETS : 12-10-8-6 + DROP 4
TEMPO CUE : 2:1:1

5. BB SPLIT SQUAT
MEDIUM STRIDE LENGTH
4 SETS : 12-10-8-6 + DROP 4

5. SEATED LEG EXTENSION
HIP WIDTH STANCE
3 SETS : 12 TO 15

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