02
26
2021

HAMSTRINGS/GLUTES ANTERIOR CALVES ADDUCTORS/LIGHT QUADS

By Adam 0

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HAMSTRINGS/GLUTES
ANTERIOR CALVES
ADDUCTORS/LIGHT QUADS

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PREHAB/ACTIVATION/MOBILITY

SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL & EXTERNAL ROTATION
HIP AIRPLANES
COSSACK SQUAT

SINGLE LEG SQUAT OFF BLOCKS

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ANTERIOR CALVES
POSTERIOR TOUCH UP
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1. SEATED HANGING
DB TIB RAISE

LEGS HANGING WITH DB HELD BETWEEN
YOUR FEET
4 SETS : 20 ISH

SUPERSET 3 SETS WITH

STANDING ROCKING DB CALF RAISE
ROCK FROM PLANTAR FLEXION
TO DORSIFLEXION
3 SETS : 10-10-10

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1. LYING DB LEG CURL
DONE FROM FLOOR POSITION
HOLD DB BETWEEN FEET
3 SETS : 20-15-12 + REST PAUSE 6

2. KICKSTAND BB GOOD MORNING
CLOSE B STANCE FOCUSING ON THE LEAD
LEG HAMSTRING ACTIVATION
3 SETS : 10-10-10
*DO BOTH SIDES FOR 20 TOTAL REPS
TEMPO CUE : 3:1:1

3. WIDE GRIP BB RDL
OUTSIDE SHOULDER WIDTH GRIP
2 WARM UP SETS
5 SETS : 8-7-6-5-4 + DROP 8

4. NORDIC LEG CURL
HIP WIDTH STANCE
4 SETS : FAILURE
TEMPO CUE : 3:1:1

5.  COPENHAGEN ADDUCTION
3 SETS : 15-15-15
TEMPO CUE : 2:1:1

6. WALL AND FOAM ROLLER DB
GOBLET HACK SQUAT
FOAM ROLLER BEHIND YOU ON THE WALL.
STAY CLOSE TO THE WALL WITH FEET .
ELEVATE YOUR HEELS.
VARY STANCE WIDTH EACH SET
3 SETS : 20-15-12

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