09
11
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 : 15 to 20 superset with
3 SETS : 15 to 20 superset with
HANGING L RAISE
hang and raise stiff legs up to an L position.
make sure your legs are locked into a quad contraction.
3 SETS : 6-6-6
2. MEDIUM SUMO STANCE STRADDLE LIFT
squat flexion dominant
4 SETS : 12 to 15
squat flexion dominant
4 SETS : 12 to 15
3. SMITH MACHINE BULGARIAN SPLIT SQUAT
1-2 warm up sets
4 SETS : 4-4-4-4 + last set drop 10 to 15 (maybe with no weight
and maybe you can’t do that many at all. (find out.)
1-2 warm up sets
4 SETS : 4-4-4-4 + last set drop 10 to 15 (maybe with no weight
and maybe you can’t do that many at all. (find out.)
3. FEET TOGETHER DB CANNONBALL SQUAT
feet together and heels elevated
4 sets : 8-8-8-8 + drop 8
feet together and heels elevated
4 sets : 8-8-8-8 + drop 8
4. NORDIC/INVERSE LEG CURL
4 SETS : failure
4 SETS : failure
5. INVERTED BAND LEG EXTENSION TO
SEATED LEG EXTENSION
perform inverted band extension off plyo box first to near failure,
then come in right away and train the leg extension
to the rx rep range.
3 SETS : 8 to 12
SEATED LEG EXTENSION
perform inverted band extension off plyo box first to near failure,
then come in right away and train the leg extension
to the rx rep range.
3 SETS : 8 to 12