04
16
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. GLUTE/HAM ROLLER LEG CURL
INSIDE HIP WIDTH STANCE
4 SETS : FAILURE
2. SEATED MACHINE ADDUCTION
3 SETS : 15 TO 20
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 : 7-3-5-5-74. 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