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. LYING REVERSE DECLINE
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 : failure
SEATED MACHINE ADDUCTION
3 sets : 20-15-12
2. GLUTE HAM RAISE
4 sets : failure
3. BB RACK PULL RDL
hip width stance with toes slightly out. set safety pins
as low as you can based on your mobility.
4 sets : 6-6-6-6 + drop 6 + rest pause 3
4. BB JEFFERSON SQUAT (week 4 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 DB LEG CURL
chest supported on flat bench. hold db between feet.
set this up right next to a hack or pendulum squat machine.
3 sets : 20-10-8
LINEAR HACK SQUAT SEQUENCE
inside hip width stance
first 5 reps bottom half of the rep
second5 reps full range
last 5 reps top half
3 sets : 15-15-15 ish