07
23
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. SEATED MACHINE ADDUCTION
3 SETS : 30-25-20
3 SETS : 30-25-20
2. SLIGHT DECLINE LYING DB LEG CURL/GHR
hold db in feet and once you hit the leg curl contraction, you
push the upper body up to initiate the glute ham raise feel.
4 SETS : 8-8-8-8
hold db in feet and once you hit the leg curl contraction, you
push the upper body up to initiate the glute ham raise feel.
4 SETS : 8-8-8-8
3. CAMBERED BB FRONT SQUAT
just outside hip width stance with heels elevated
and toes slightly out
4 SETS : 5-5-5-5
just outside hip width stance with heels elevated
and toes slightly out
4 SETS : 5-5-5-5
superset with
BODYWEIGHT LEG EXTENSION
WITH BAND DELOAD
setup on the rack you squat in and use airex pad
for knee cushion
4 sets : failure
WITH BAND DELOAD
setup on the rack you squat in and use airex pad
for knee cushion
4 sets : failure
4. SPLIT STANCE LEG PRESS
close split stance with lower foot on
spiked toe the entire time
4 SETS : 20-20-20-20
*10 reps in each stance each set = 20
close split stance with lower foot on
spiked toe the entire time
4 SETS : 20-20-20-20
*10 reps in each stance each set = 20
5. SMITH MACHINE CANNONBALL STANCE SQUAT
close v stance inside of hip width
heels elevated
4 SETS : 8-8-8-8 + drop 8
close v stance inside of hip width
heels elevated
4 SETS : 8-8-8-8 + drop 8