07
30
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 : 30-25-20
3 SETS : 30-25-20
2. LYING LEG CURL
hip width stance
4 SETS : 8-8-8-8
*use very slow negatives
hip width stance
4 SETS : 8-8-8-8
*use very slow negatives
3. DB FRONT RACK BULGARIAN SPLIT SQUAT
rear foot elevated with db’s stacked on shoulders
1-2 warm up sets before these working supersets
4 SETS : 4-4-4-4
rear foot elevated with db’s stacked on shoulders
1-2 warm up sets before these working supersets
4 SETS : 4-4-4-4
superset with
DB STEP UP
use a 12 to 18 inch plyo box
and stay on the same leg as you led with
on the bulgarian
4 sets : 8 to 10*you do one leg at a time on the superset. this is extra
terrible so good luck
use a 12 to 18 inch plyo box
and stay on the same leg as you led with
on the bulgarian
4 sets : 8 to 10*you do one leg at a time on the superset. this is extra
terrible so good luck
4. LINEAR HACK SQUAT MACHINE
inside hip width stance with toes slightly out
4 SETS : 12 to 15 + rest pause 6 on last set
inside hip width stance with toes slightly out
4 SETS : 12 to 15 + rest pause 6 on last set
5. SEATED LEG EXTENSION
4 SETS : 25-20-15-10 + drop 10
4 SETS : 25-20-15-10 + drop 10