HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
WARM UP MENU :
ADDUCTION FROM 45 DEGREE
single leg hip adduction from side position.
3 sets : 8 to 10
DB FROG PUMP
add light glute band just above knees
2 sets : 20 to 30
SIDE LYING BENT KNEE HIP ABDUCTION
low cable position with strap just below the knee and swinging
hip open into abduction.
3 sets : 25-20-15
1. LYING LEG CURL
i like to mermaid them in the top and pick myself
up into a hip extension to increase the intensity of the contraction.
4 sets : 8-8-8-20 to 25
2. SSB 45 DEGREE BACK EXTENSION
pencil stance inside hip width. if SSB is too
hard or one isn’t available – use db or bb loading.
4 sets : 12-10-8-6 + drop fail on bodyweight
3. SUMO STANCE DEADLIFT
medium sumo stance with toes out.
5 sets : 5-5-5-5-5
4. SINGLE LEG DB RDL
off hand loading with free hand stabilizing
off a rack or bench.
3 sets : 8-8-8 + rest pause 3
5. CLOSE STANCE SMITH MACHINE
stance inside hip width with vertical spine
4 sets : 20-20-15-15
compound set with
feet together off the toes
4 sets : failure