09
03
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
3 SETS : 25-20-15 superset with
3 SETS : 25-20-15 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. FRONT FOOT ELEVATED
SMITH MACHINE SPLIT SQUAT
use a shorter stride and really try and bring that knee
out over the toes to maximize quad drive
4 SETS : 8-8-8-8 + rest pause 4
SMITH MACHINE SPLIT SQUAT
use a shorter stride and really try and bring that knee
out over the toes to maximize quad drive
4 SETS : 8-8-8-8 + rest pause 4
3. BB FRONT SQUAT
athletic stance
7 SETS : 4-4-4-4-4-4-4
(reverse set concept with short rest periods)
athletic stance
7 SETS : 4-4-4-4-4-4-4
(reverse set concept with short rest periods)
3. LEG PRESS
feet together and lower on platform
4 sets : 20-15-12-10 + rest pause 5
feet together and lower on platform
4 sets : 20-15-12-10 + rest pause 5
4. HAMSTRING BIASED BACK EXTENSION
neutral spinal position
4 SETS : 8 to 12
neutral spinal position
4 SETS : 8 to 12
5. SISSY SQUAT ISO HOLD TO LEG EXTENSION
sit in the bottom stretch position of the sissy squat using something to
hang onto to brace. hold that as long as you can, then go right into
the leg extension.
3 SETS : 10 to 15
( use steady and controlled reps with a good paused squeeze at
the top of every rep.
sit in the bottom stretch position of the sissy squat using something to
hang onto to brace. hold that as long as you can, then go right into
the leg extension.
3 SETS : 10 to 15
( use steady and controlled reps with a good paused squeeze at
the top of every rep.