08
20
2021

QUADS | ADDUCTORS | HAMSTRINGS | LIGHT GLUTES

By Adam 0

QUADS | ADDUCTORS | HAMSTRINGS
LIGHT GLUTES

—————————————

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

_______________________________________________________

1.  SEATED MACHINE ADDUCTION
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

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
3. ANTERIOR CHAIN DEVELOPER
(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
5. LYING LEG CURL
2 sets : hip width stance
2 sets : wider stance
4 SETS : 12-10-8-6 + rest pause 3
Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven