03
12
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.  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

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