04
02
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 : 12 TO 15

3. HIGH BAR BB BULGARIAN SPLIT SQUAT
REAR FOOT ELEVATED
2-3 WARM UP SETS
4 SETS : 3-3-3-3

4. LINEAR HACK SQUAT
JUST INSIDE HIP WIDTH STANCE WITH TOES SLIGHTLY OUT
4 SETS : 12 TO 15 + DROP 12 ON LAST SET
TEMPO CUE : 2:1:15. SEATED LEG EXTENSION
HIP WIDTH STANCE
3 SETS : 20-20-20

6. LEG PRESS
SUMO STANCE
HIGHER FOOT PLACEMENT
3 SETS : 15 TO 20 + DROP 8 ON LAST SET

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