03
19
2021

HAMSTRINGS/GLUTES ANTERIOR CALVES ADDUCTORS/LIGHT QUADS

By Adam 0

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 UNILATERAL BAND TIB RAISE
HEELS ON EDGE OF ELEVATED SURFACE
AND PULL FOOT UP TOWARDS SHINS USING
A LIGHT BAND
4 SETS : 20 TO 25

SUPERSET 3 SETS WITH

STANDING SMITH MACHINE CALF RAISE
PUT A SLIGHT BEND IN THE KNEES
4 SETS : 15-12-10-8

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1. SEATED LEG CURL
INVERTED LEG CURL WITH LEGS
INSIDE HIP WIDTH
4 SETS : 15-12-10-8 + DROP 8

2. SEATED MACHINE ADDUCTION
3 SETS : 15 TO 20
TEMPO CUE : 1:1:1

3. DEFICIT STRADDLE LIFT
ATHLETIC STANCE AND HIP EXTENSION
DOMINANT ( HIP HINGE)
2 WARM UP SETS
4 SETS : 8-8-8-8 + REST PAUSE 4

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

5.  KICKSTAND BB GOOD MORNING
SHORT B STANCE SPLIT STANCE
MAKE SURE TO DO BOTH SIDES AT REPS LISTED
3 SETS : 6 TO 8 (12-16 TOTAL)
TEMPO CUE : 2:1:1

6. DB SPLIT SQUAT
SIDE LOADING POSITION
4 SETS : 15-12-10-8 + REST PAUSE 4

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