09
17
2021
QUADS | ADDUCTORS | HAMSTRINGS | HIP FLEXORS
QUADS | ADDUCTORS | HAMSTRINGS
HIP FLEXORS
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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. STANDING STRAIGHT LEG
CABLE ADDUCTION
cable set above knee height and pulling inward.
strap around ankle that hooks to cable.
3 SETS : 15 to 20
CABLE ADDUCTION
cable set above knee height and pulling inward.
strap around ankle that hooks to cable.
3 SETS : 15 to 20
1.5. HIP FLEXOR RAISE ON LEG EXTENSION
instead of doing a leg extension, you just lift the knee up
using the flexors.
3 SETS : 6 to 10
instead of doing a leg extension, you just lift the knee up
using the flexors.
3 SETS : 6 to 10
2. BB CANNONBALL STANCE SQUAT
heels close together and toes forward
4 SETS : 6-6-6-6 + drop 6
heels close together and toes forward
4 SETS : 6-6-6-6 + drop 6
3. REAR FOOT ELEVATED DB SPLIT SQUAT
back foot up on a bumper plate or two, or a
very short box.
1-2 warm up sets
4 SETS : 8-8-8-8 + rest pause 4
back foot up on a bumper plate or two, or a
very short box.
1-2 warm up sets
4 SETS : 8-8-8-8 + rest pause 4
4. SUMO STANCE STRADDLE LIFT
use a medium sumo stance.
4 sets : 8-8-8-8 + drop 8
use a medium sumo stance.
4 sets : 8-8-8-8 + drop 8
5. NORDIC/INVERSE LEG CURL
4 SETS : failure
4 SETS : failure
6. SISSY SQUAT
use something to hang onto for
bracing/assistance
1 set : outside hip width stance
1 set : just inside hip width stance
1 set : feet together
3 SETS : failure
use something to hang onto for
bracing/assistance
1 set : outside hip width stance
1 set : just inside hip width stance
1 set : feet together
3 SETS : failure