HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
WARM UP MENU :
single leg hip adduction from bench or
3 sets : 8 to 10
DB FROG PUMP
add light glute band just above knees
2 sets : 20 to 30
STANDING CABLE HIP EXTERNAL ROTATION
low cable position with strap just below the knee and swinging
hip open into abduction.
3 sets : 25-20-15
1. LYING DB LEG CURL GHR
db held between feet. when you reach the top of
the leg curl push your hips up off the bench and
hold that contraction. your spine stays neutral here,
so it’ll be very hard when you get it right.
3 sets : 6 to 8
2. BB ROMANIAN DEADLIFT
make sure you drop back in your hips and allow
your knees to bend a little as well. you will feel your glutes
take a stretch when you get it right. stance is just inside
5 sets : 6-5-4-4-3
3. SUMO STANCE BELT SQUAT ( STRADDLE LIFT)
wide sumo stance with toes out.
3 sets : 20-15-12 + rest pause 6
4. SINGLE LEG 45 DEGREE
BACK EXTENSION IN PLANTAR FLEXION
this just means off your toes on the platform. let t spine
slightly round to deload the paraspinals.
3 sets : failure – match sides for reps
5. BULGARIAN SPLIT SQUAT
use a longer stride
3 sets : 12-12-12
SISSY SQUAT |
SEATED & STANDING QUAD CONTRACTION
use a hip width stance | flex quads hard for as long
as you can.
3 sets : failure | failure