10
01
2021

QUADS | ADDUCTORS | HAMSTRINGS | HIP FLEXORS

By Adam 0

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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1A.  STANDING CABLE ADDUCTION
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

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
2. HACK SQUAT
feet together
4 SETS : 10 to 15
3.  SMITH MACHINE FRONT SQUAT
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
4. SISSY SQUAT
inside hip width stance
3 sets : failure

superset with

NORDIC/INVERSE LEG CURL
3 SETS : failure
5. DB ZOMBIE LUNGE
lead with the same leg every stride.
do both sides each set.
4 SETS : 15 to 2o
*on each leg
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