05
07
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. COPENHAGEN ADDUCTION
3 SETS : 15-15-15SUPERSET WITHHANGING HIP FLEXOR RAISE
DRIVE KNEE UP AND HOLD FOR A SECOND
3 SETS : 8-8-8 ( ON EACH SIDE)
2. BB ZERCHER SQUAT
2-3 WARM UP SETS
ATHLETIC STANCE & HEELS ELEVATED
5 SETS : 4-4-4-4-4
3 SETS : 15-15-15SUPERSET WITHHANGING HIP FLEXOR RAISE
DRIVE KNEE UP AND HOLD FOR A SECOND
3 SETS : 8-8-8 ( ON EACH SIDE)
2. BB ZERCHER SQUAT
2-3 WARM UP SETS
ATHLETIC STANCE & HEELS ELEVATED
5 SETS : 4-4-4-4-4
3. LINEAR HACK SQUAT
INSIDE HIP WIDTH STANCE &
FEET LOW ON PLATFROM
4 SETS : 12 TO 15 + REST PAUSE 8 LAST SET
INSIDE HIP WIDTH STANCE &
FEET LOW ON PLATFROM
4 SETS : 12 TO 15 + REST PAUSE 8 LAST SET
4. REAR FOOT ELEVATED DB SPLIT SQUAT
ELEVATED REAR FOOT TO LAY MORE PRESSURE INTO
THE LEAD LEG. SIDE LOADING WITH THE DB’S
4 SETS : 8-8-8-8 + DROP 8
* DO BOTH STANCES
ELEVATED REAR FOOT TO LAY MORE PRESSURE INTO
THE LEAD LEG. SIDE LOADING WITH THE DB’S
4 SETS : 8-8-8-8 + DROP 8
* DO BOTH STANCES
5. LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 12-12-12-12
HIP WIDTH STANCE
4 SETS : 12-12-12-12
Sorry for the layout issues. We are working on resolving these!!!