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. SEATED HIP FLEXOR RAISE
leg kept straight and opened up to a medium sumo
position, then lowered and raised in that position. very hard.
3 sets : 5 to 8
SEATED MACHINE ADDUCTION
3 sets : 20-15-10
2. ATG NORDIC LEG CURL
(POSTERIOR CHAIN DEVELOPER)
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
*do some partial rep warm ups or light leg curls to
get some things warmed up on this one.
3. 45 DEGREE BACK EXTENSION
done with neutral spine and inside hip width stance.
loading can be added with bands, db’s, or even
a squat loaded bb.
3 sets: 6 to 8 single leg prisoner style
1 set : 6 to 8 bilateral warm up set
1 set : 6 to 8 max effort + drop 6
4. BB JEFFERSON SQUAT (week 3 of these)
medium 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 : 15-12-10-8
*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. LYING LEG CURL
hip width stance
3 sets : 8-8-8
LEG PRESS 21’s
cannonball stance low on platform
first 7 reps bottom half of the rep
second 7 reps full range
last 7 reps top half
3 sets : 21-21-21 (ish)