02
25
2022

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

By Adam 0

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

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PRE-HAB/ACTIVATION/MOBILITY

PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
PIRIFORMIS RELEASE
HIP INTERNAL/EXTERNAL ROTATION
COSSACK SQUAT
FROG PUMPS
SINGLE LEG HIP THRUST WITH HIP SHIFT

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1A. LYING REVERSE DECLINE
HIP FLEXOR RAISE
legs opened to a v position and lowering
with completely locked out quads to put tension
on the hip flexor and quads.
3 sets : failure

 

superset with

 

1B. SEATED MACHINE ADDUCTION
3 sets : 20-15-12

 

2. GLUTE HAM RAISE
vary stance slightly each set from legs together
to hip width.
4 sets : failure

 

3. SUMO STANCE BELT SQUAT
sub : straddle lift
stand in a wide sumo stance and work on
big hip abduction and keeping a neutral spine.
4 sets : 15-15-15-15

 

4. DB RDL
vary stance each set as follows
set 1 : just outside of hip width with toes slightly out
set 2 : just inside hip width
set 3 : feet together
set 4 : split stance/b stance
4 sets : 6 to 8 

 

5. LEG PRESS
vary stance each set
set 1 : just outside of hip width with toes slightly out
set 2 : just inside hip width
set 3 : feet together
set 4 : split stance/b stance

4 sets : 20-20-20-20

 

6. REVERSE HYPER
nothing beats a swing table but use what you can
to do this one. feet together and pulling back into
hip extension.
4 sets : 20-20-15-15

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