03
12
2021
QUADS/ADDUCTORS HAMSTRINGS/LIGHT GLUTES
QUADS/ADDUCTORS
HAMSTRINGS/LIGHT GLUTES
—————————————
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
_______________________________________________________
1. SEATED LEG CURL
HIP WIDTH STANCE
4 SETS : 10 TO 12
TEMPO CUE : 1:0:1
2. SEATED MACHINE ADDUCTION
3 SETS : 15 TO 20
3. SINGLE DB BULGARIAN SPLIT SQUAT
OFF HAND LOADING (OPPOSITE HAND AS LEAD LEG)
4 SETS : 12-10-8-5 + DROP 5
4. LINEAR HACK SQUAT
CANNONBALL STANCE ( CLOSE V STANCE)
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:1:1
5. LEG PRESS
FEET MID PLATFORM + ATHLETIC STANCE
4 SETS : 15 TO 20
5. KNEELING BODYWEIGHT LEG EXTENSION
HIP WIDTH STANCE + BAND DELOAD
3 SETS : FAILURE