07
02
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. MED. SUMO STANCE HIP SQUAT
use d bell, kb, db or belt squat
4 SETS : 15-15-15-15
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)
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
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
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
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