12
10
2021

QUADS | ADDUCTORS | HAMSTRINGS | HIP FLEXORS

By Adam 0

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 25
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
2. REVERSE BAND HACK SQUAT
add accommodating bands for an increase
in loading capability. hip width stance.
3 sets : 10 to 15
1 set : 6 to 8 max effort

3.  DB BULGARIAN SPLIT SQUAT
if you can, elevate the lead leg on a small box to increase the
range. rear foot elevated.
3 sets : 6 to 8
1 set : 3 to 5 max effort
4. REVERSE BAND LEG PRESS
feet together stance
2 sets : 15 to 25
1 set : 10 to 15 max effort
5. BACK EXTENSION
inside hip width stance
3 sets : 8 to 12
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