12
04
2021
QUADS | ADDUCTORS | HAMSTRINGS | HIP FLEXORS
QUADS | ADDUCTORS | HAMSTRINGS
HIP FLEXORS
—————————————
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
_______________________________________________________
1A. STANDING STRAIGHT LEG
CABLE ADDUCTION
wear ankle strap hooked to cable
set at hip height.
3 SETS : 15 to 20
CABLE ADDUCTION
wear ankle strap hooked to cable
set at hip height.
3 SETS : 15 to 20
1B. SEATED 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
use a glute band to hook a 2.5 or fractional plate
to the bottom of your shoe.
3 SETS : 5 to 8
2. SUMO STANCE SMITH MACHINE SQUAT
wide stance focused on hip abduction and opening
up the hips.
4 SETS : 15 to 20
wide stance focused on hip abduction and opening
up the hips.
4 SETS : 15 to 20
3. BB SQUAT
hip width stance with toes out
4 SETS : 5-5-5 (5-3-1) cluster set
4 SETS : 5-5-5 (5-3-1) cluster set
4. PLATZ SISSY HACK SQUAT
legs and feet together with feet very low
on platform. do this one with extreme control and caution.
3 sets : 15 to 25
legs and feet together with feet very low
on platform. do this one with extreme control and caution.
3 sets : 15 to 25
5. GLIDING LEG CURL
hip width stance
3 sets : failure
hip width stance
3 sets : failure