11
26
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 SINGLE LEG ADDUCTION
3 sets : near failure
3 sets : near failure
1B. BODYWEIGHT LEG EXTENSION/
ANTERIOR CHAIN DEVELOPER
use a band deload or a cable to deload the movement so you
can take as large of a ROM as possible.
2 sets : RPE 8
1 set : max effort where you go to near failure
on the ACD, then hop on the leg extension for 15 to 25 reps
using a hip width stance.
ANTERIOR CHAIN DEVELOPER
use a band deload or a cable to deload the movement so you
can take as large of a ROM as possible.
2 sets : RPE 8
1 set : max effort where you go to near failure
on the ACD, then hop on the leg extension for 15 to 25 reps
using a hip width stance.
2. REVERSE BAND LEG PRESS
add accommodating bands for an increase
in loading capability. inside hip width stance.
3 sets : 15 to 20
1 set : 8 to 12 max effort
add accommodating bands for an increase
in loading capability. inside hip width stance.
3 sets : 15 to 20
1 set : 8 to 12 max effort
3. BB FRONT SQUAT
heels elevated with athletic stance
3 sets : 5 to 8
1 set : 3 to 5 max effort
3 sets : 5 to 8
1 set : 3 to 5 max effort
4. DB BULGARIAN SPLIT SQUAT
db’s side loaded by the hips
2 sets : 15 to 20
1 set : 6 to 10 max effort
db’s side loaded by the hips
2 sets : 15 to 20
1 set : 6 to 10 max effort
5. LYING LEG CURL
hip width stance
2 sets : 10 to 15
1 set : 6 to 10 max effort
hip width stance
2 sets : 10 to 15
1 set : 6 to 10 max effort