03
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 FROG POSITION HIP OPENER
FROM FLAT BENCH
lying on your back with hips right to edge of bench and legs
in frog position with bottoms of feet together and hips
open in abduction. let your hips lower and this pulls
on the anterior hip structures. do this like an exercise for reps.
3 sets : 8 to 10ish

 

superset with

 

1b. STANDING CABLE STRAIGHT LEG
HIP ADDUCTION
set cable at abdominal height and hook pulley to
an ankle cuff with the hook on the outside of
the ankle. let your leg open into a half splits position
and pull back to the middle.
3 sets : 15 to 20

 

2. STANDING LEG CURL
4 sets : 8 to 12

 

3. CONVENTIONAL STANCE BB DEADLIFT
hip width stance and use a hip extension
dominant technique. soft knees and don’t squat
the weight.
4 sets : 10-8-6-4 + rest pause 2

 

4. BB HIP THRUST
use a slightly obtuse/longer stance
and you’ll feel more hams. use a shoulder
width stance with toes out.
4 sets : 10 to 15

 

5. LINEAR HACK SQUAT
inside hip width stance
3 sets : 10 to 15

 

6. SINGLE LEG DB RDL
use one db loading and turn toes
slighlty inward.
4 sets : 8 to 12

superset with

SEATED MACHINE ABDUCTION
4 sets :

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