04
09
2021
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. Â LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 8-8-8-8
TEMPO CUE : 3:0:1 2. SIDE LYING STRAIGHT LEG
HIP ADDUCTION
PULL BOTTOM LEG UP INTO ADDUCTION
3 SETS : FAILURE
HIP WIDTH STANCE
4 SETS : 8-8-8-8
TEMPO CUE : 3:0:1 2. SIDE LYING STRAIGHT LEG
HIP ADDUCTION
PULL BOTTOM LEG UP INTO ADDUCTION
3 SETS : FAILURE
3. UNILATERAL LEG PRESS
FOOT LOW ON PLATFORM
4 SETS : 12-12-12-12 (24 TOTAL WITH BOTH SIDES)
4. LINEAR HACK SQUAT
ATHLETIC STANCE
5 SETS : 4-4-4-4-4
TEMPO CUE : 3:1:15. SINGLE DB BULGARIAN SPLIT SQUAT
DB LOADING ON LEAD LEG.
USE SOMETHING TO HANG ON TO
FOR STABILITY.
3 SETS : 12-12-12 + DROP 12
6. SEATED LEG EXTENSION
2 SETS CANNONBALL STANCE
2 SETS LEGS CLOSE TOGETHER
4 SETS : 15-15-15-15