08
06
2021

QUADS | ADDUCTORS | HAMSTRINGS | LIGHT GLUTES

By Adam 0

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 : 25-20-15 + drop 8
 

2. LYING LEG CURL/GHR
use machine or db held in feet. lead with leg curl
then sit up into hip extension and put some extra juice
into the hamstring contraction
4 SETS : 6-6-6-6
*use very slow negatives
3. SSB BULGARIAN SPLIT SQUAT
WITH HAND ASSIST
rear foot elevated with hand assistance on rack pins
or rack (if applicable to you)
1-2 warm up sets before these working supersets
4 SETS : 7-6-5-4
superset with
BODYWEIGHT BULGARIAN SPLIT SQUAT
use same setup and and train the movement into deep
high rep fatigue
4 sets :near failure
4. LEG PRESS
2 sets : cannonball stance
2 sets : feet close together and toes straight up
4 SETS : 12 to 15  + rest pause 6
* do the rest pause on the second set of each position only
5. SEATED LEG EXTENSION
2 sets : wide stance toes out
2 sets : inside hip width toes up
4 SETS : 25-15-25-15
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