03
19
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.  LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 1:0:1

2. COPENHAGEN BENCH ADDUCTION
3 SETS : 8 TO 10

3. BB FRONT RACK BULGARIAN
SPLIT SQUAT
REAR FOOT ELEVATED
4 SETS : 8-8-8-8 + DROP 8 WITH SINGLE DB BULGARIAN

4. CANNONBALL HACK SQUAT
CANNONBALL STANCE ( CLOSE V STANCE)
4 SETS : 12 TO 15 + REST PAUSE 6-8 ON LAST SET
TEMPO CUE : 2:1:1

5. BODYWEIGHT LEG EXTENSION/
ANTERIOR CHAIN DEVELOPER
KNEELING AND LAYING BACK ONTO QUADS
USE BAND DELOAD
3 SETS : FAILURE

6. DUCK WALK FRONT RACK DB ZOMBIE LUNGES
WALKING LUNGE BUT STAY LOW AND LEAD WITH
SAME LEG EVERY STEP. DO BOTH SIDE FOR A FULL SET.
DB’S LOADED UP ON SHOULDERS
2 SETS : FAILURE (MATCH SIDES FOR REPS)

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