06
11
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. SEATED MACHINE ADDUCTION
3 SETS : 15 to 20
3 SETS : 15 to 20
superset with
LYING PSOAS MARCH/HIP FLEXOR RAISE
i wear a monkey foot to hold a db with my feet
3 SETS : 8-8-8
2. LINEAR SISSY HACK SQUAT
*must use a band deload and be very
careful with toe driven squats
inside hip width stance and on the toes
4 SETS : 12-12-12-12 + rest pause 6
*must use a band deload and be very
careful with toe driven squats
inside hip width stance and on the toes
4 SETS : 12-12-12-12 + rest pause 6
3. HEELS ELEVATED FRONT RACK DB SQUAT
athletic stance and db’s stacked on shoulders
4 SETS : 6-6-6-6 + rest pause 3
athletic stance and db’s stacked on shoulders
4 SETS : 6-6-6-6 + rest pause 3
4. NORDIC GHR LEG CURL
your legs will have a partial leg curl held
the entire time you perform the hip
extension against that
4 SETS : failure*i sub in a nasty variation using a lat pulldown
and i’ll try to find a video for that one. its killer.
your legs will have a partial leg curl held
the entire time you perform the hip
extension against that
4 SETS : failure*i sub in a nasty variation using a lat pulldown
and i’ll try to find a video for that one. its killer.
5. DB SPLIT SQUAT
side loaded db’s
4 SETS : 15-15-15-15
*30 with both legs
4 SETS : 15-15-15-15
*30 with both legs