05
14
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. SIDE LYING CLAM ADDUCTION
PULL BOTTOM LEG UP TO THE TOP LEG THATS IN
ABDUCTION
3 SETS : 12 TO 15SUPERSET WITH
PULL BOTTOM LEG UP TO THE TOP LEG THATS IN
ABDUCTION
3 SETS : 12 TO 15SUPERSET WITH
ANTERIOR CHAIN DEVELOPER/
BODYWEIGHT LEG EXTENSION
BAND DELOAD & HIP WIDTH STANCE
3 SETS : 10-10-10
2. CAMBERED BB SQUAT
2-3 WARM UP SETS
ATHLETIC STANCE & HEELS ELEVATED
5 SETS : 6-5-4-3 + REST PAUSE 1
2-3 WARM UP SETS
ATHLETIC STANCE & HEELS ELEVATED
5 SETS : 6-5-4-3 + REST PAUSE 1
3. BB HACK SQUAT
CANNONBALL STANCE WITH HEELS
ELEVATED. BB IS BEHIND YOUR KNEES.
4 SETS : 8-8-8-8 + DROP 8
CANNONBALL STANCE WITH HEELS
ELEVATED. BB IS BEHIND YOUR KNEES.
4 SETS : 8-8-8-8 + DROP 8
4. CABLE SUPPORTED SISSY SQUAT
HIP WIDTH STANCE.
SET WEIGHT ON CABLE STACK HIGH TO SUPPORT
YOUR WEIGHT SO YOU CAN LAY BACK INTO
THE SISSY SQUAT AS YOUR DRIVE YOUR KNEES
FORWARD OVER THE TOES.
4 SETS : FAILURE
HIP WIDTH STANCE.
SET WEIGHT ON CABLE STACK HIGH TO SUPPORT
YOUR WEIGHT SO YOU CAN LAY BACK INTO
THE SISSY SQUAT AS YOUR DRIVE YOUR KNEES
FORWARD OVER THE TOES.
4 SETS : FAILURE
5. GLUTE HAM RAISE
HIP WIDTH STANCE
4 SETS : FAILURE
HIP WIDTH STANCE
4 SETS : FAILURE