06
25
2021

QUADS | ADDUCTORS | HAMS | GLUTES

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.  SEATED MACHINE ADDUCTION
3 SETS : 8 to 10

superset with

ANTERIOR CHAIN DEVELOPER
(BODYWEIGHT LEG EXTENSION)

band deload
3 SETS : failure

2. LINEAR HACK SQUAT
hip width heels stance with toes out slightly
4 SETS : 6-6-6-6 + drop 9
*use a 3 phase range method where the first 3 reps are
the bottom range of the movement, next 3 are the mid range, and
last 3 the top range.

3. SUMO STANCE SMITH MACHINE SQUAT
heels elevated and hip width stance with toes
slightly out
4 SETS : 20-15-10-8 + rest pause 4

4. 45 DEGREE BACK EXTENSION
feet inside hip width and keep a neutral spine
for hamstring connection.
add db or bb loading if needed.
4 SETS : 8-8-8-8 + drop 8

5. FEET TOGETHER DB GOBELT CANNONBALL SQUAT
feet together and toes straight fwd
heels elevated
4 SETS : 12-12-8-8 + drop 8

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