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

1a. SEATED TO LYING REVERSE DECLINE
HIP FLEXOR RAISE
seated single leg flexor raise to fail then
dropped to a lying one to fail.
3 sets : failure

superset with

1b. SEATED MACHINE ADDUCTION
get your hips to open as wide as you can on these
3 sets : 20-15-10

2. GLUTE HAM RAISE
hip width stance
4 sets : failure

3. SINGLE LEG DB RDL
single leg hip extension to bias the
glute and hams. last set do bilaterally.
4 sets : 5-5-5-10

4. SINGLE LEG TOES ELEVATED
GLUTE & HAM SQUAT
elevate toes and use something for support
to hang onto as you sit back into a squat position.
3 sets : 6 to 10

5. STANDING LEG CURL
3 sets : 15-12-12

6. SUMO STANCE STRADDLE LIFT
combine hip extension and flexion on this
one.
4 sets : 15-15-15-15