03
27
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.  GLUTE HAM ROLLER/GHR
HIP WIDTH STANCE
4 SETS : FAILURE
TEMPO CUE : 1:0:1

2. SEATED MACHINE ADDUCTION
3 SETS : 15 TO 20

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

4. HIGH BAR BB SQUAT
HIP WIDTH STANCE WITH TOES
SLIGHTLY OUT
5 SETS : 3-3-3-3-3
TEMPO CUE : 2:1:1

5. BODYWEIGHT DEFICIT SISSY SQUAT
INSIDE HIP WIDTH STANCE
DO INSIDE OF A RACK AND USE POSTS
FOR SOME STABILITY.
ADD A DEFICIT BY STANDING ON PLATES OR BLOCKS.
3 SETS : FAILURE

6. LEG PRESS
FEET TOUCHING AND MID PLATFORM
PLACEMENT
3 SETS : 20 TO 25

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