10
08
2021
QUADS | ADDUCTORS | HAMSTRINGS | HIP FLEXORS
QUADS | ADDUCTORS | HAMSTRINGS
HIP FLEXORS
—————————————
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
_______________________________________________________
1A. SEATED MACHINE ADDUCTION
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
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
superset with
BB GOOD MORNING
feet together
3 SETS : 10 to 15
feet together
3 SETS : 10 to 15
2. FRONT FOOT ELEVATED DB SPLIT
SQUAT
use a short stride and really try to get knee out over toe
in the bottom position.
4 SETS : 6 to 8
*do both stances
SQUAT
use a short stride and really try to get knee out over toe
in the bottom position.
4 SETS : 6 to 8
*do both stances
3. BB SQUAT
1-2 warm up sets
feet together and heels elevated
4 SETS : 12-10-8-6 + drop 6
1-2 warm up sets
feet together and heels elevated
4 SETS : 12-10-8-6 + drop 6
4. SISSY HACK SQUAT
hip width stance
3 sets : 10 to 15
hip width stance
3 sets : 10 to 15
5. SEATED LEG EXTENSION
2 sets in cannonball ( v stnace )
2 sets legs together
4 SETS : 25-15-25-15
2 sets in cannonball ( v stnace )
2 sets legs together
4 SETS : 25-15-25-15