04
23
2021
LEGS
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. NORDIC LEG CURL
HIP WIDTH STANCE
4 SETS : FAILURE
HIP WIDTH STANCE
4 SETS : FAILURE
2. COPENHAGEN ADDUCTION
3 SETS : 10-10-10
3 SETS : 10-10-10
3. BB HIGH BAR ANDERSON SQUAT
ATHLETIC STANCE
2-3 WARM UP SETS
SET PINS TO BOTTOM DEPTH AND YOU START
YOUR SET IN THE BOTTOM OF THE SQUAT AND FINISH
THERE AS WELL.
5 SETS : 5-4-3-4-8
ATHLETIC STANCE
2-3 WARM UP SETS
SET PINS TO BOTTOM DEPTH AND YOU START
YOUR SET IN THE BOTTOM OF THE SQUAT AND FINISH
THERE AS WELL.
5 SETS : 5-4-3-4-8
4. LINEAR SISSY HACK SQUAT
INSIDE HIP WIDTH STANCE
HEAVY ON THE TOES.
BE VERY CAREFUL WITH THIS ONE!
4 SETS : 10 TO 15 + REST PAUSE 5 TO 8 ON LAST SET
BE VERY CAREFUL WITH THIS ONE!
4 SETS : 10 TO 15 + REST PAUSE 5 TO 8 ON LAST SET
5. FRONT RACK DB SPLIT SQUAT
DB’S STACKED UP ON SHOULDERS
3 SETS : 8-8-8 + DROPSET TO FAILURE ON BODWEIGHT
3 SETS : 8-8-8 + DROPSET TO FAILURE ON BODWEIGHT