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

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
get your hips to open as wide as you can on these
3 sets : 20ish

2. LYING LEG CURL
hip width stance
4 sets : failure

3. BB GOOD MORNING
inside hip width stance with high bar
squat loading.
4 sets : 6-6-6-6 + drop 6 + rest pause 3

4. NORDIC LEG CURL
use a band deload or a touch and go method.
stance will be just inside hip width.
3 sets : failure

5. SUMO STANCE BELT SQUAT
sub : straddle lift
heels in with toes out.
only stand as wide as you can abduct your hips to
bring the knees over the toes.
3 sets : 20-20-20 + rest pause to exhaustion

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 : 15 t0 20