11
12
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. COPENHAGEN ADDUCTION
3 sets : failure
( want to get to be able to
do 8 to 12 reps on these proficiently in time)
3 sets : failure
( want to get to be able to
do 8 to 12 reps on these proficiently in time)
1B. LYING CHEST SUPPORTED
HIP FLEXOR RAISE (ANTI-SQUAT)
think of this as a reverse squat or anti-squat
in that it is the squat motion minus the
loading against it. imagine doing a knee raise
in this lying position with knees out like a squat
pattern.
3 sets : until slight fatigue
HIP FLEXOR RAISE (ANTI-SQUAT)
think of this as a reverse squat or anti-squat
in that it is the squat motion minus the
loading against it. imagine doing a knee raise
in this lying position with knees out like a squat
pattern.
3 sets : until slight fatigue
2. SEATED LEG EXTENSION
2 sets : 15 to 25 in cannonball stance
2 sets : 15 to 25 feet together
2 sets : 15 to 25 in cannonball stance
2 sets : 15 to 25 feet together
3. LEG PRESS
athletic stance
3 sets : 10 to 15
1 set : 8 to 10 max effort with rest pause 4-6 ish
3 sets : 10 to 15
1 set : 8 to 10 max effort with rest pause 4-6 ish
4. BB HACK SQUAT
inside hip width stance with heels elevated
3 sets : 6 to 8
1 set : 6 to 8 max effort
inside hip width stance with heels elevated
3 sets : 6 to 8
1 set : 6 to 8 max effort
5. STANDING LEG CURL
use standing leg curl machine, monkeyfeet boot,
or a cable with a foot strap on it (hamstinger strap)
2 sets : 10 to 12
1 set : 6 to 8 max effort
use standing leg curl machine, monkeyfeet boot,
or a cable with a foot strap on it (hamstinger strap)
2 sets : 10 to 12
1 set : 6 to 8 max effort