08
27
2021
QUADS | ADDUCTORS | HAMSTRINGS | LIGHT GLUTES
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. STANDING CABLE HIP ADDUCTION
strap around ankle and pulling inward
towards body’s midline
3 SETS : 15-15-15 superset with
strap around ankle and pulling inward
towards body’s midline
3 SETS : 15-15-15 superset with
SEATED HIP FLEXOR RAISE
sit on flat bench and leg leg hand out
at 30 degrees. keep leg stiff as you lower
and raise.
3 SETS : 6 to 8
2. LINEAR HACK SQUAT
just outside hip width stance
4 SETS : 12-12-12-12
just outside hip width stance
4 SETS : 12-12-12-12
3. SEATED LEG EXTENSION
feet together
4 SETS : 12-12-12-12
feet together
4 SETS : 12-12-12-12
superset with
DB GOBLET CANNONBALL SQUAT
close v stance with heels elevated
4 SETS : 7-6-5-4 + drop 4
3. DEFICIT DB SPLIT SQUAT
front and rear foot elevated to create a
range deficit ( a few inches is likely adequate elevation)
4 sets : 8-8-8-8 + drop 8
front and rear foot elevated to create a
range deficit ( a few inches is likely adequate elevation)
4 sets : 8-8-8-8 + drop 8
4. BB GOOD MORNING
wide to narrow each set progressively
(stance narrows each set from sumo to
feet together)
4 SETS : 10 to 15
wide to narrow each set progressively
(stance narrows each set from sumo to
feet together)
4 SETS : 10 to 15
5. INVERTED LEG EXTENSION
WITH SEATED QUAD CONTRACTIONS
this is done with a band and feet elevated on a box/bench
and hands on floor in push up position. band goes behind the
knees to resist leg extension. see video then follow each set
with seated quad contractions that you hold for as long as you can.
3 SETS : failure on band extension
WITH SEATED QUAD CONTRACTIONS
this is done with a band and feet elevated on a box/bench
and hands on floor in push up position. band goes behind the
knees to resist leg extension. see video then follow each set
with seated quad contractions that you hold for as long as you can.
3 SETS : failure on band extension