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

STANDING STRAIGHTLEG CABLE ADDUCTION
cable set to just above hip height and ankle cuffs will
hook to the cable. pull leg inward from a half splits position
toward your midline.
3 sets : 20-20-20

2. NORDIC LEG CURL
(POSTERIOR CHAIN DEVELOPER)
4 sets : failure

3. BB GOOD MORNING
working sets done with a hip width stance
4 sets : 8-6-4 ( 3-3-3 cluster set)

4. SUMO STANCE BELT SQUAT
( sub straddle lift)
wide stance with toes out and sitting back
into the glutes and hams.
4 sets : 20-20-15-15

5. HACK SQUAT
(sub bb/db hack squat with slant board
heel elevation)
inside hip width stance and feet lower on platform.
3 sets : 15-15-15

superset with

SINGLE LEG STANDING LEG CURL
3 sets : 15-12-10