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. STANDING UNILATERAL TIB RAISE
HEELS ON EDGE OF ELEVATED SURFACE
AND PULL FOOT UP TOWARDS SHINS
4 SETS : 15 TO 20

SUPERSET 3 SETS WITH

STANDING SMITH MACHINE CALF RAISE
4 SETS : 12-10-8-6 + REST PAUSE 3

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1. BODYWEIGHT LEG CURL IN
OBTUSE KNEE FLEXION
INVERTED LEG CURL WITH LEGS
INSIDE HIP WIDTH
4 SETS : FAILURE

2. COPENHAGEN ADDUCTION
BODYWEIGHT HIP ADDUCTION
3 SETS : 10 TO 12
TEMPO CUE : 1:1:1

3. PARTIAL RANGE BB DEADLIFT
(HIP EXTENSION DOMINANT)
CONVENTIONAL STANCE AND BLOCKS SET
AT 4 INCHES OR MAYBE HIGHER BASED ON YOUR
MOBILITY. YOU CAN SET PIN FOR 4 INCHES OR SO LESS RANGE ALSO.
2 WARM UP SETS
4 SETS : 12-10-8-5 + DROP 5

4. SEATED LEG CURL
LEGS TOGETHER STANCE
4 SETS : 12-10-8-6 + DROP 6
TEMPO CUE : 3:1:1

5.  STANDING BB GOOD MORNING
VARY STANCE EACH SET
3 SETS : 10 TO 12
TEMPO CUE : 2:1:1

6. BB HACK SQUAT
ATHLETIC STANCE
BB IS HELD BEHIND YOU
HEELS ELEVATED
4 SETS : 10 TO 12 + REST PAUSE 6 ON LAST SET