12
24
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 20
1B.  STANDING SINGLE LEG HIP FLEXOR RAISE
basically lifting up one leg into a base squat position.
can add loading with ankle weights, monkey foot, or
a glute band and change plate.
3 sets : 5 to 8
2. BB BULGARAIN SPLIT SQUAT
high bar back squat loading with rear foot elevated.
set rear foot elevation and about standing knee height.
3 sets : 6 to 8
1 set : 4 to 6 max effort

3.  LEG PRESS
(band deload if applicable)
just outside hip width stance with toes
slightly pointed out.
3 sets : 15 to 20
1 set : 8 to 12 max effort
4. SEATED LEG EXTENSION 21’S
first 7 reps are in the last half of the top range
second 7 are full range
last 7 are the bottom half
3 sets : 21-21-21 (ish)
*adjust each set so you dial it in so its nasty and in the
rep range.
5. STANDING LEG CURL
use machine, cable and ankle cuff, or
a monkey foot db boot.
2 sets : 10 to 15
1 set : 8 to 12 max effort
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