11
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 : 25-20-15
3 SETS : 25-20-15
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. KNEELING CABLE DELOAD
ANTERIOR CHAIN DEVELOPER
kneeling facing the cable with rope attachment. use
the cable weight as accommodating resistance.
4 SETS : 6 t0 10
ANTERIOR CHAIN DEVELOPER
kneeling facing the cable with rope attachment. use
the cable weight as accommodating resistance.
4 SETS : 6 t0 10
3. SSB SQUAT ( SAFETY BAR )
athletic stance with heels elevated
1-2 warm up sets
4 SETS : 8-7-6-5 + drop 5
1-2 warm up sets
4 SETS : 8-7-6-5 + drop 5
4. PLATZ SISSY HACK SQUAT
legs and feet together with feet very low
on platform. do this one with extreme control and caution.
if you have a hack squat, you will probably want to use a
band deload.
3 sets : 15 to 25
legs and feet together with feet very low
on platform. do this one with extreme control and caution.
if you have a hack squat, you will probably want to use a
band deload.
3 sets : 15 to 25
5. LYING DB LEG CURL TO GHR
leg curl that finishes with a drive up into
hip extension against your knee flexion.
3 sets : 6 to 8
leg curl that finishes with a drive up into
hip extension against your knee flexion.
3 sets : 6 to 8