HAMSTRINGS/GLUTES ANTERIOR CALVES ADDUCTORS/LIGHT QUADS

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 BANDED TIB RAISE
HEELS ON EDGE OF BENCH
WITH LIGHT GLUTE BAND RESISTING
ANKLE DORSIFLEXION
4 SETS : 20-20-20-20

SUPERSET 3 SETS WITH

STANDING ROCKING DB CALF RAISE
ROCK FROM PLANTAR FLEXION
TO DORSIFLEXION
3 SETS : 12-10-8

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1. SEATED LEG CURL
HIP WIDTH STANCE
4 SETS : 12-10-8-6 + DROP 4

2. SEATED MACHINE ADDUCTION
3 SETS : 12 TO 15
TEMPO CUE : 1:1:1

3. STRADDLE LIFT
ATHLETIC STANCE
HIP EXTENSION DOMINANT EXECUTION
2 WARM UP SETS
4 SETS : 12-10-8-6 + DROP 4

4. NORDIC HIP HINGE
PARTIAL NORDIC LEG CURL
WITH DEADLIFT TORSO MOTION IN
THAT TENSION (VERY HARD WHEN
DONE WELL)
4 SETS : FAILURE
TEMPO CUE : 3:1:1

5.  GLUTE HAM ROLLER
SUB : SWISS BALL LEG CURL
VARY STANCE EACH SET
3 SETS : FAILURE
TEMPO CUE : 2:1:1

6. LEG PRESS
FEET LOWER ON PLATFORM
INSIDE HIP WIDTH STANCE WITH TOES
SLIGHYLY OUT
4 SETS : 15 TO 20