12
17
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 : 15 to 20
3 sets : 15 to 20
1B. HANGING HIP FLEXOR RAISE/ANTI SQUAT
from a hanging position you’ll drive your knees upward to form
what the bottom position of the squat is.
3 sets : 5 to 8
from a hanging position you’ll drive your knees upward to form
what the bottom position of the squat is.
3 sets : 5 to 8
2. UNILATERAL LEG PRESS
single leg press with foot lower on the platform
2 sets : 10 to 15
1 set : 6 to 10 max effort
single leg press with foot lower on the platform
2 sets : 10 to 15
1 set : 6 to 10 max effort
3. HACK SQUAT/PENDULUM SQUAT
athletic stance with heels just outside hip width
and toes slightly pointed out.
3 sets : 10 to 12
1 set : 6 to 10 max effort
and toes slightly pointed out.
3 sets : 10 to 12
1 set : 6 to 10 max effort
4. KNEELING ANTERIOR CHAIN DEVELOPER
(BODYWEIGHT LEG EXTENSION)
kneeling facing a cable machine with a rope attachment and
adjusting the weight of the cable stack to accommodate the movement
with deload.
3 sets : failure
(BODYWEIGHT LEG EXTENSION)
kneeling facing a cable machine with a rope attachment and
adjusting the weight of the cable stack to accommodate the movement
with deload.
3 sets : failure
5. SINGLE LEG BACK EXTENSION
neutral spinal position
3 sets : 6 to 10 (match sides for reps)
neutral spinal position
3 sets : 6 to 10 (match sides for reps)