09
24
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. COPENHAGEN BENCH ADDUCTION
side plank position with top leg on bench pulling
hip adduction.
3 SETS : 8 to 12 1.5 SEATED HIP FLEXOR RAISE WITH
LIGHT WEIGHT PLATE BANDED TO FOOT
side plank position with top leg on bench pulling
hip adduction.
3 SETS : 8 to 12 1.5 SEATED HIP FLEXOR RAISE WITH
LIGHT WEIGHT PLATE BANDED TO FOOT
use a glute band to hook a 2.5 or fractional plate
to the bottom of you shoe. you sit upright with one leg bent and
the working leg straight. simply raise the straight leg.
3 SETS : 5 to 8
to the bottom of you shoe. you sit upright with one leg bent and
the working leg straight. simply raise the straight leg.
3 SETS : 5 to 8
2. PLATZ HACK SQUAT
feet together stance with best case
scenario band deload.
4 SETS : 10 to 15
feet together stance with best case
scenario band deload.
4 SETS : 10 to 15
3. DB BULGARIAN SPLIT SQUAT
1-2 warm up sets
4 SETS : 8-8-6-6 + drop 6 + rest pause 3
1-2 warm up sets
4 SETS : 8-8-6-6 + drop 6 + rest pause 3
4. SMITH MACHINE FRONT SQUAT
hip width stance with toes out
4 sets : 10 to 15
hip width stance with toes out
4 sets : 10 to 15
5. LYING DB LEG CURL/GHR
perform the db leg curl, then sit up
into hip extension to nail the glute
ham raise finishing position
4 SETS : 6 to 8
perform the db leg curl, then sit up
into hip extension to nail the glute
ham raise finishing position
4 SETS : 6 to 8
6. SISSY SQUAT
use cable rope for bracing and stability
3 SETS : failure