QUADS | ADDUCTORS | HAMSTRINGS
PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
HIP INTERNAL/EXTERNAL ROTATION
SINGLE LEG HIP THRUST WITH HIP SHIFT
wear ankle/wrist cuff and attach to cable
thats about waist height.
3 SETS : 15 to 20
1B. SEATED HIP FLEXOR RAISE WITH
LIGHT WEIGHT PLATE BANDED TO FOOT
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
4 SETS : 10 to 15
1-2 warm up sets
heels elevated with hip width stance.
toes slightly pointed out.
4 SETS : 6-6-6-6 + drop 3 + rest pause 3
inside hip width stance
3 sets : failure
3 SETS : failure
lead with the same leg every stride.
do both sides each set.
4 SETS : 15 to 2o
*on each leg