PL1. WESTSIDE SUMO BOX BOX SQUAT
wide sumo to box set to your mobility. big
hip abduction and slow negatives. in the bottom
you need to be sitting while still tight and your knees
need to be over or slightly behind the mid foot/ankle.
this will force you to essentially leg curl the lift
to break it loose from the box position. its not a
touch and go squat.
5 sets : 3-3-3-3-3
PL2. SINGLE LEG DB RDL
offhand loading meaning
opposite side as lead leg. use a rack
for stability with free hand. this makes the
move more glute biased.
3 sets : 8-8-8
1. LYING CABLE HIP FLEXOR RAISE
laying on floor with cable attached to your ankle
and driving up into hip flexion just as you would
3 sets : 10 to 15
2. SMITH MACHINE FROG PUMP
3 sets : 25-20-15
3. STANDING CABLE HIP EXTERNAL ROTATION
cable strap goes just below knee. leg swings open into
abduction like a gate.
3 sets : 15-12-10
4. CABLE STRAIGHT LEG KICKBACK
single leg hip extension
3 sets : 15-15-15
5. SINGLE LEG BB HIP THRUST
can use a light bar or ez bar if 45lb bar
is too heavy.
3 sets : 6-6-6
1 set : 15 to 20 bilateral thrust