10
22
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. SEATED MACHINE ADDUCTION
3 SETS : 15 to 201B. 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
3 SETS : 15 to 201B. 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. REAR FOOT ELEVATED DB SPLIT SQUAT
not a Bulgarian split position, but back foot on elevated
surface 3-5 inches or so.
1-2 warm up sets
4 SETS : 6-6-6-6 + drop 3 + rest pause 3
not a Bulgarian split position, but back foot on elevated
surface 3-5 inches or so.
1-2 warm up sets
4 SETS : 6-6-6-6 + drop 3 + rest pause 3
3. SMITH MACHINE FRONT SQUAT
just inside hip width stance with heels elevated
4 SETS : 10 to 15
just inside hip width stance with heels elevated
4 SETS : 10 to 15
4. SISSY SQUAT
feet close together
3 sets : failure
feet close together
3 sets : failure
5. LYING LEG CURL
2 sets : toes out
2 sets : toes straight down
4 sets : 10 to 15 reps
2 sets : toes out
2 sets : toes straight down
4 sets : 10 to 15 reps