03
18
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. 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. COPENHAGEN ADDUCTION
single leg adduction off a bench
3 sets : failure

 

2. NORDIC LEG CURL
use a deload with bands or touch and go
method.
4 sets : failure

 

3. SUMO STANCE BB DEADLIFT
focus on glute and ham engagement
4 sets : 8-8-6-4 + drop 8

 

4. 45 DEGREE BACK EXTENSION
inside hip width stance and neutral spine.
hold a db for loading if needed.
4 sets : 15-12-10-8 + drop 8

 

5. LYING LEG CURL
hip width stance
3 sets : 10 to 15

 

6. LINEAR HACK SQUAT
inside hip width stance and feet lower
on platform.
4 sets : 10 to 15

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