07
02
2021

LEGS | QUAD DOMINANT

By Adam 0

QUADS/ADDUCTORS/HAMSTRINGS
LIGHT GLUTES

—————————————

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

_______________________________________________________

1.  MED. SUMO STANCE HIP SQUAT
use d bell, kb, db or belt squat
4 SETS : 15-15-15-15

2. BB SPLIT SQUAT
heel elevated on lead leg and rear foot
elevated on small platform (3-5 inches
4 SETS : 6-6-6-6 + drop 6 w db’s (front rack)

3. SEATED LEG EXTENSION
heels elevated and hip width stance with toes
slightly out
4 SETS : 30-25-20-15 + drop 15

4. PLATZ HACK SQUAT
close v stance
4 SETS : 10-10-10-10 + myo reps on last set
*rest pause clusters to failure

5. LYING DB LEG CURL/GHR
flat bench position with legs together
leg curl first, then lift up into a hip extension
to murder a nasty contraction. fan favorite here.
4 SETS : 6-6-6-6 + drop 6 on leg curl only
Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven