08
20
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
use different seat positions if the machine has
that feature.
3 SETS : 15-15-15
use different seat positions if the machine has
that feature.
3 SETS : 15-15-15
2a. SSB REAR FOOT ELEVATED SPLIT SQUAT
elevate back foot 3-5 inches with stride length
3 SETS : 8-8-8
elevate back foot 3-5 inches with stride length
3 SETS : 8-8-8
2b. LINEAR HACK SQUAT
hip width stance with toes out and heels elevated
foam roller placed up behind your back
( if you have a real hack to use)
4 SETS : 6-6-6-6 + drop 6
hip width stance with toes out and heels elevated
foam roller placed up behind your back
( if you have a real hack to use)
4 SETS : 6-6-6-6 + drop 6
3. ANTERIOR CHAIN DEVELOPER
(BODYWEIGHT LEG EXTENSION)
kneeling with band deload if needed. keep legs
close together for quad dominance
4 sets : near failure
(BODYWEIGHT LEG EXTENSION)
kneeling with band deload if needed. keep legs
close together for quad dominance
4 sets : near failure
4. UNILATERAL LEG PRESS
foot placement low on platform
4 SETS : 10 to 15
*match sides for reps
foot placement low on platform
4 SETS : 10 to 15
*match sides for reps
5. LYING LEG CURL
2 sets : hip width stance
2 sets : wider stance
4 SETS : 12-10-8-6 + rest pause 3
2 sets : hip width stance
2 sets : wider stance
4 SETS : 12-10-8-6 + rest pause 3