06
19
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. COPENHAGEN ADDUCTION
3 SETS : 8 to 10
3 SETS : 8 to 10
superset with
DB FROG PUMP
db loading across hips
3 SETS : 20-20-20
2. DB BULGARIAN SPLIT SQUAT
use a higher RFE (rear foot elevation)
and a shorter stride length
4 SETS : 6-6-6-6 + rest pause 3
use a higher RFE (rear foot elevation)
and a shorter stride length
4 SETS : 6-6-6-6 + rest pause 3
3. CAMBERED BB FRONT SQUAT
heels elevated and hip width stance with toes
slightly out
4 SETS : 10-8-6-6 + REST PAUSE CLUSER DROPSET (4-2-1)
*cluster drop is a rest pause with no change in loading then trying
to perform the rx reps using a very short rest then go again in
descending fashion as indicated)
heels elevated and hip width stance with toes
slightly out
4 SETS : 10-8-6-6 + REST PAUSE CLUSER DROPSET (4-2-1)
*cluster drop is a rest pause with no change in loading then trying
to perform the rx reps using a very short rest then go again in
descending fashion as indicated)
4. LYING LEG CURL
focus on very slow eccentrics
4 SETS : 8-8-8-8 + drop 8
focus on very slow eccentrics
4 SETS : 8-8-8-8 + drop 8
5. CANNONBALL STANCE LEG PRESS
close v stance with feet low on platform
4 SETS : 30-25-20-15
close v stance with feet low on platform
4 SETS : 30-25-20-15