05
21
2021
QUADS
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 : 10-10-10 + drop to seated
machine adduction for 10 reps on last set SUPERSET WITH
3 SETS : 10-10-10 + drop to seated
machine adduction for 10 reps on last set SUPERSET WITH
STANDING BAND HIP EXTERNAL ROTAION
light glute band just above knees
3 SETS : 10-10-10
2. FRONT RACK BB ANDERSON SQUAT
2-3 WARM UP SETS
ATHLETIC STANCE & HEELS ELEVATED
START AND FINISH OFF THE PINS SET TO DEPTH
4 SETS : 8-6-4-2 + drop to 10 rep weight
and go to failure
2-3 WARM UP SETS
ATHLETIC STANCE & HEELS ELEVATED
START AND FINISH OFF THE PINS SET TO DEPTH
4 SETS : 8-6-4-2 + drop to 10 rep weight
and go to failure
3. CANNONBALL STANCE BODYWEIGHT SQUAT
HEELS ELEVTAED.
WHEN YOU COME UP IN THE SQUAT, PUSH YOUR HIPS FORWARD TO
LAY YOU BACK AS YOU COME UP. YOU WILL NOT EVER STAND UP FULLY
ON THIS ONE INSIDE THE SET, UNLESS YOU NEED TO REST PAUSE
BC YOU’RE DYING.
4 SETS : failure
HEELS ELEVTAED.
WHEN YOU COME UP IN THE SQUAT, PUSH YOUR HIPS FORWARD TO
LAY YOU BACK AS YOU COME UP. YOU WILL NOT EVER STAND UP FULLY
ON THIS ONE INSIDE THE SET, UNLESS YOU NEED TO REST PAUSE
BC YOU’RE DYING.
4 SETS : failure
4. DB GOBELT KICKSTAND SQUAT
USE A VERY CLOSE SPLIT STANCE
4 SETS : 10-10-10-10
*do both stances each set
USE A VERY CLOSE SPLIT STANCE
4 SETS : 10-10-10-10
*do both stances each set
5. LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 12 to 15
HIP WIDTH STANCE
4 SETS : 12 to 15