06
04
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.  DB BANDED FROG PUMP
glute band just above knees and really drive
out into hip abduction
3 SETS : 20-20-20

superset with

ANTERIOR CHAIN DEVELOPER
(BODYWEIGHT LEG EXTENSION)
band deload
3 SETS : failure

2. CAMBERED BB FRONT SQUAT
2-3 WARM UP SETS
athletic stance with heels elevated
4 SETS : 8-8-8-8 + drop 4
3. POSI-BANDED LEG PRESS
inside hip width stance with feet lower on
platform
4 SETS : 15 to 20 + myo reps on last set
4. NORDIC LEG CURL
4 SETS : failure

5. CANNONBALL STANCE HACK THRUST
goblet db loaded if needed
4 SETS : 10 to 12
*maybe 15+ if you’re feeling crazy
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