HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
1. 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
STANDING CABLE STRAIGHT
ankle cuff hooks to cable set at a bit
above hip height to create a stretch position.
basically open your leg into a side split
position and pull back to the middle using the
cable loading as resistance.
3 sets : 15 to 20
2. GLUTE HAM RAISE
4 sets : failure
3. SUMO STANCE BB WESITSIDE BOX SQUAT
wide stance with toes out. set the box up at the lowest
your mobility/anatomy allows you to go while
keeping a good spinal position. lower to a full
box touch, then squat up powerfully.
4 sets : 6-6-6-6
4. B STANCE BB GOOD MORNING
short split stance with emphasis of the rdl
on the lead leg. back foot on toes for
stability. use a slightly elevated toe
position on the lead leg if applicable.
4 sets : 12-10-8- (6-4-2 clusters set)
5. LYING LEG CURL
4 sets : 10 to 15
6. SINGLE LEG DB RDL
use one db loading and turn toes
slightly inward. make sure db is in opposite
hand as lead leg doing the hip extension.
3 sets : 8-8-8
superset unilaterally with
( this means you do one side fully with
the superset, and then the other )
SIDE LYING HIP RAISE
side lying bodyweight hip abduction
3 sets : failure
*match sides for reps