QUADS | ADDUCTORS | HAMSTRINGS | LIGHT GLUTES
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