10
15
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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1A. STANDING CABLE STRAIGHT
LEG ADDUCTION
this is like a half splits type motion with ankle strap
hooked to cable set just above hip height
3 SETS : 15 to 20 1B. LYING HIP FLEXOR RAISE
use a glute band to hook a 2.5 or fractional plate
to the bottom of your shoe.
3 SETS : 5 to 8
LEG ADDUCTION
this is like a half splits type motion with ankle strap
hooked to cable set just above hip height
3 SETS : 15 to 20 1B. LYING HIP FLEXOR RAISE
use a glute band to hook a 2.5 or fractional plate
to the bottom of your shoe.
3 SETS : 5 to 8
2. LINEAR HACK SQUAT
just outside hip width stance with
toes slightly out.
1-2 warm up sets
4 SETS : 8-8-8-8 + drop 8
just outside hip width stance with
toes slightly out.
1-2 warm up sets
4 SETS : 8-8-8-8 + drop 8
3. SMITH MACHINE FRONT SQUAT
feet together and heels elevated
4 SETS : 10 to 15
feet together and heels elevated
4 SETS : 10 to 15
4. BULGARIAN SPLIT SQUAT
3 sets : 20+
*basically bodyweight for high ass reps
3 sets : 20+
*basically bodyweight for high ass reps
5. LYING LEG CURL
2 sets in cannonball ( wide stance )
2 sets (close stance)
4 SETS : 8 to 10
2 sets in cannonball ( wide stance )
2 sets (close stance)
4 SETS : 8 to 10