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 KNEE FLEXION
HIP FLEXOR RAISE
add loading with a change plate and glute band to
your foot if needed. lift your knee up as high as possible
into flexion while keeping good spinal organization.
3 sets : failure
2 BENCH COPENHAGEN ADDUCTION
bridged between 2 benches in side plank position pulling
up with single leg adduction. do both sides.
3 sets : failure ( match sides for reps)
2. LYING DB LEG CURL
use a slight reverse decline position and
hold db between feet.
4 sets : 8-8-8-8 + drop 8
3. SINGLE LEG DB RDL
can use offhand single db loading or
dbl db’s if you have the stability for it. not easy.
5 sets : 6-6-6-6-6
4. T BELL/KB SWING to STRADDLE LIFT or BELT SQUAT
wide stance with toes out and sitting back
into the glutes and hams.
2 sets swings : 20 to 25 reps
2 sets straddle lift/belt squat : 15-15
5. DB SLANT BOARD GOBELT SQUAT
hip width stance and heels elevated
3 sets : 15-12-10
nothing beats a swing table but use what you can
to do this one.
3 sets : 15-15-15