QUADS | ADDUCTORS | HAMSTRINGS
PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
HIP INTERNAL/EXTERNAL ROTATION
SINGLE LEG HIP THRUST WITH HIP SHIFT
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
squat flexion dominant
4 SETS : 12 to 15
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.)
feet together and heels elevated
4 sets : 8-8-8-8 + drop 8
4 SETS : failure
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