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. STANDING HIP FLEXOR RAISE
load with a band or a monkey foot boot
that holds a db.
3 sets : 12-12-12
3 sets : failure ( match sides for reps)
2. LYING LEG CURL
4 sets : 8-8-8-8
3. SINGLE LEG DB RDL/
BILATERAL DB RDL
hip width stance with toes slightly out. set safety pins
as low as you can based on your mobility.
3 unilateral sets : 8-8-8
1 bilateral set : 6 + drop 6
4. SUMO STANCE STRADDLE LIFT
outside shoulder width stance with toes out 45 degrees.
you’ll perform flexion and extension simultaneously. works
best when done standing up on plates or boxes to create a
4 sets : 10-8-6-4 + drop 4
*as each set pyramids heavier, slow your tempo down
each set progressively
5. BB GOOD MORNING
high bar squat loaded hip extension. works
best when done in a rack or with spotter arms
so you can set the proper depth for yourself.
2 sets standing polish GM : 10-10
2 sets : standing hip width stance : 10-10
6. LEG PRESS SEQUENCE
inside hip width stance and feet middle of platform.
first third of reps bottom half of the rep
second third of reps full range
last third of reps top half
3 sets : 30-21-15