05
28
2021

LEGS | QUAD DOMINANT

By Adam 0

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 withSTANDING HIP FLEXOR RAISE
light glute band just above knees
3 SETS : 8-8-8

2. FRONT RACK BB BULGARIAN SPLIT SQUAT
2-3 WARM UP SETS
front rack bb position with rear foot elevated
this one is very hard lol
4 SETS : 10-8-6-4 + rest pause 1-2
3. LINEAR HACK SQUAT
inside hip width stance with toes slightly out
4 SETS : 12-12-12-12 + myo reps
4. SEATED LEG EXTENSION
2 sets cannonball stance
2 sets toes slightly pointed inward
4 SETS : 20-20-20-20
5. NORDIC LEG CURL
HIP WIDTH STANCE
4 SETS : failure
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