06
25
2021
QUADS | ADDUCTORS | HAMS | GLUTES
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
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.
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
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
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
feet together and toes straight fwd
heels elevated
4 SETS : 12-12-8-8 + drop 8