04
16
2021

QUADS/ADDUCTORS/HAMSTRINGS LIGHT GLUTES

By Adam 0

QUADS/ADDUCTORS/HAMSTRINGS
LIGHT GLUTES

—————————————

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

_______________________________________________________

1.  GLUTE/HAM ROLLER LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE

2. SEATED MACHINE ADDUCTION
3 SETS : 15 TO 20

SUPERSET WITH

BODYWEIGHT LEG EXTENSION/ANTERIOR
CHAIN DEVELOPER
3 SETS : FAILURE

3. LINEAR HACK SQUAT WITH
BAND DELAOD

ATHLETIC STANCE
2-3 WARM UP SETS
5 SETS : 7-3-5-5-7
4. FEET TOGETHER SMITH MACHINE SQUAT
HEELS ELEVATED
4 SETS : 12-10-8-6 + DROP 6

5. DB SPLIT SQUAT
SIDE LOADED WITH MEDIUM
STRIDE LEGNTH
3 SETS : 12 TO 15

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven