07
09
2021
QUADS | ADDUCTORS | HAMSTRINGS | LIGHT GLUTES
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. SEATED MACHINE ADDUCTION
4 SETS : 20-15-12-10
4 SETS : 20-15-12-10
2. STRADDLE LIFT
medium sumo stance with
squat dominant positioning
4 SETS : 15-10-8-6 + drop 6
medium sumo stance with
squat dominant positioning
4 SETS : 15-10-8-6 + drop 6
3. BB HACK SQUAT
just inside hip width stance with
toes slightly out and heels elevated.
bb is held behind you
4 SETS : 8-8-6-6 + drop to db goblet squat 8 ish reps
just inside hip width stance with
toes slightly out and heels elevated.
bb is held behind you
4 SETS : 8-8-6-6 + drop to db goblet squat 8 ish reps
4. SISSY LEG PRESS
feet close together and toe driven in execution
4 SETS : 12-12-12-12 + on last set just raise feet up a tad
and go to near failure on rest pause
feet close together and toe driven in execution
4 SETS : 12-12-12-12 + on last set just raise feet up a tad
and go to near failure on rest pause
5. NORDIC LEG CURL
inside hip width stance
4 SETS : failure
inside hip width stance
4 SETS : failure