07
16
2021
QUADS | ADDUCTORS | HAMSTRINGS | LIGHT 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. COPENHAGEN BENCH ADDUCTION
3 SETS : 10-10-10
3 SETS : 10-10-10
2. BODYWEIGHT LEG EXTENSION/
ANTERIOR CHAIN DEVELOPER
(band deloaded/accommodating resistance)
try to use a spiked toes position so you place more tension through
the quads ( this is nasty when done well)
4 SETS : failure
ANTERIOR CHAIN DEVELOPER
(band deloaded/accommodating resistance)
try to use a spiked toes position so you place more tension through
the quads ( this is nasty when done well)
4 SETS : failure
3. BB SQUAT
high bar position with hip width stance
and toes slightly out. keep a vertical spinal
position if you want quads. wear a light glute band
just above knees so you can feel the proper hip abduction.
1-2 warm up sets before listed working sets
4 SETS : 6-6-6-6superset withDB HACK SQUAT
side loaded db’s with cannonball
stance and heels elevated.
you use the same setup as bb squat.
4 sets : 8 to 10
high bar position with hip width stance
and toes slightly out. keep a vertical spinal
position if you want quads. wear a light glute band
just above knees so you can feel the proper hip abduction.
1-2 warm up sets before listed working sets
4 SETS : 6-6-6-6superset withDB HACK SQUAT
side loaded db’s with cannonball
stance and heels elevated.
you use the same setup as bb squat.
4 sets : 8 to 10
4. LYING LEG CURL
hip width stance
4 SETS : 8-8-8-8
*focus on slow tempo both ways
hip width stance
4 SETS : 8-8-8-8
*focus on slow tempo both ways
5. BULGARIAN SPLIT SQUAT
sharp stride for quad dominance
4 SETS : 10-10-10-10
*20 total reps each set with both legs
sharp stride for quad dominance
4 SETS : 10-10-10-10
*20 total reps each set with both legs