04
30
2021
LEGS ( QUAD DOMINANT )
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 SEATED MACHINE ADDUCTION
3 SETS : 15-15-15 SUPERSET WITH
3 SETS : 15-15-15 SUPERSET WITH
HANGING HIP FLEXOR RAISE
DRIVE KNEE UP AND HOLD FOR A SECOND
3 SETS : 8-8-8 ( ON EACH SIDE)
2. WESTSIDE SUMO STANCE SQUAT
2-3 WARM UP SETS
5 SETS : 8-6-4-3-8
3. FRONT FOOT ELEVATED DB
SPLIT SQUAT
FRONT FOOT ELEVATED A FEW INCHES AND REALLY
LEAN ONTO THAT LEAD LEG PUSHING THE KNEE OVER
THE TOES
4 SETS : 12-10-8-15
SPLIT SQUAT
FRONT FOOT ELEVATED A FEW INCHES AND REALLY
LEAN ONTO THAT LEAD LEG PUSHING THE KNEE OVER
THE TOES
4 SETS : 12-10-8-15
4. LEG PRESS
INSIDE HIP WIDTH STANCE WITH FEET
LOW ON PLATFORM.
PLACE FOAM ROLLER IN BETWEEN YOUR LEGS.
4 SETS : 15 TO 20 + DROP 15 TO 20 ON LAST SET
INSIDE HIP WIDTH STANCE WITH FEET
LOW ON PLATFORM.
PLACE FOAM ROLLER IN BETWEEN YOUR LEGS.
4 SETS : 15 TO 20 + DROP 15 TO 20 ON LAST SET
5. BODYWEIGHT LEG EXTENSION
(ANTERIOR CHAIN DEVELOPER)
USE BAND DELOADÂ IF NEEDED WITH
HIP WIDTH LEG SPACING.
3 SETS : FAILURE
(ANTERIOR CHAIN DEVELOPER)
USE BAND DELOADÂ IF NEEDED WITH
HIP WIDTH LEG SPACING.
3 SETS : FAILURE