HAMS | GLUTES | ADDUCTORS | LIGHT QUADS | HIP FLEXORS (THURSDAY)

1. LYING REVERSE DECLINE HIP FLEXOR RAISE
open legs to a v position with flexed quads.
lower and raise on the hip flexor. squeeze your glutes for each rep.
3 sets : failure

superset with

SEATED MACHINE ADDUCTION
3 sets : 20-20-20

2. SINGLE LEG STANDING LEG CURL
4 sets : 15-12-10-8

3. WEIGHTED BACK EXTENSION
hip width stance on platform. high bar bb
squat loading if able to do so.
4 sets : 8-8-8-8 + drop 8

4. WESTSIDE SUMO STANCE 
ZERCHER BOX SQUAT
sumo stance with toes out and a box set
to below hip height. bb is loaded
in the crease of the arms in front of you.
4 sets : 8-6-4-4 + drop 4 + rest pause 2

5. LEG PRESS
3 range press with the following cues :
first reps in the bottom range to rx reps
second batch in the middle range to rex reps
last batch in the rep range to failure
3 sets : 12-10-8 (36/30/24)

superset with

SWISS BALL LEG CURL/GLUTE HAM ROLLER
set 1 : toes tipped out and outside hip width stance
set 2 : toes straight up and hip width
set 3 : feet together and toes up
3 sets : failure