08
13
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. DB GOBLET WIDE STANCE
PLIE SQUAT
really open out wide and stretch the
adductors and gain more squat range.
slightly elevated heels and turn toes way out.
3 SETS : 15 to 20
*get uncomfortably wide on these so it sucks ass
PLIE SQUAT
really open out wide and stretch the
adductors and gain more squat range.
slightly elevated heels and turn toes way out.
3 SETS : 15 to 20
*get uncomfortably wide on these so it sucks ass
2. ANDERSON BB FRANKENSTEIN
FRONT SQUAT OFF THE PINS
hip width stance with toes out.
squat starts and finishes off the pins in
the bottom of the squat.
elevate your heels.
4 SETS : 8-8-8-8 + drop 8 on high bar back squat with same loading
FRONT SQUAT OFF THE PINS
hip width stance with toes out.
squat starts and finishes off the pins in
the bottom of the squat.
elevate your heels.
4 SETS : 8-8-8-8 + drop 8 on high bar back squat with same loading
3. DB 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 : 10-8-6-4
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 : 10-8-6-4
superset with
BODYWEIGHT BULGARIAN SISSY SQUAT
use same setup and and train the movement but
stay up on your toes and drive knee fwd over toes
4 sets : near failure (match sides for reps)
use same setup and and train the movement but
stay up on your toes and drive knee fwd over toes
4 sets : near failure (match sides for reps)
4. SEATED LEG EXTENSION
2 sets : cannonball stance
2 sets : feet close together and toes straight up
4 SETS : (8-8) – (8-8) – (8-8) – (8-8)
*each set the first 8 reps are slow and steady both ways and
the last 8 are more explosive and faster but under control.
2 sets : cannonball stance
2 sets : feet close together and toes straight up
4 SETS : (8-8) – (8-8) – (8-8) – (8-8)
*each set the first 8 reps are slow and steady both ways and
the last 8 are more explosive and faster but under control.
5. HAMSTRING BIASED BACK EXTENSION
inside hip width stance and keep a neutral spine
to focus on hamstring dominance
4 SETS : 12-10-8-6 + rest pause 3
inside hip width stance and keep a neutral spine
to focus on hamstring dominance
4 SETS : 12-10-8-6 + rest pause 3