HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
HIP INTERNAL/EXTERNAL ROTATION
SINGLE LEG HIP THRUST WITH HIP SHIFT
1. DECLINE HIP FLEXOR RAISE
legs kept straight and opened up to a medium sumo
position, then lowered and raised in that position. very hard.
3 sets : 5 to 8
STANDING STRAIGHT LEG CABLE ADDUCTION
cable set at just above hip height in standing position
and wear ankle cuffs that hook to cable if you have them.
otherwise rig up a heavy glute band or strap around
3 sets : 15 to 20
2. ATG NORDIC LEG CURL
keep body in full extension if possible and use a deload
with bands if needed. ATG means take it all the way down to
the flat bottom position.
4 sets : failure
3. SINGLE LEG DB RDL/
BILATERAL DB RDL
ramp up sets are done unilaterally and the
working sets are done conventionally with
with a hip width stance ( and much heavier hopefully).
3 sets: 6-6-6 single leg
1 set : 6 bilateral warm up set
1 set : 6 max effort + drop 6
4. DB JEFFERSON SQUAT
*i left barbell cues but use dumbbells as indicated
sumo stance with wide alternating grip on barbell. your
stance will be at sideways 45 degree angle to the barbell also.
make sure you track your knees over toes on both legs. this will
really tell you what your hip mobility is like side to side.
4 sets : 12-12-10-10
*keep in mind there are two positions for this lift so that’s why it’s listed
as this so you can even things up by alternating stances each set for the same rep
5. SEATED BB GOOD MORNING
feet together and point toes up with heels
on the floor. use a plyo box or a flat bench
for seated position. this will put a crazy stretch
on the hamstrings.
3 sets : 8 to 12
SEATED LEG EXTENSION 21’S
first 7 reps are top half range
second 7 are full range
last 7 are bottom end range
3 sets : 21-21-21 (ish)