PL1. WIDE SUMO BELT SQUAT
big sumo position with knees out
hard into external rotation. when you do this one
well, its like a powerful leg curl and you can feel the
hamstrings help pull you outta the bottom position.
4 sets : 12-10-8-6 + long rest pause 6
PL2. BB GOOD MORNING
inside hip width stance
4 sets : 12-10-8-8
PL3. COPENHAGEN ADDUCTION
3 sets : 10-10-10
1. FROG STANCE
legs in frog position back supported on
bench. hinge at the hips to lower and
raise legs held in hip abduction.
3 sets : 6 to 8
2. SINGLE LEG MACHINE ABDUCTION
only use one side to push outward
3 sets : 12 to 15
3. STRAIGHT LEG STANDING BAND ABDUCTION
top leg foot turned in and pulling with the glute to raise
and lower leg.
3 sets : 15 to 20
4. REVERSE HYPER
4 sets : 15-20-25-30
5. SMITH MACHINE HIP THRUST
hip width stance with glute
band just above knees.
4 sets : 12-10-8-6 + rest pause 3