03
27
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 LEGS HANGING DB
TIB RAISE
SEATED ON HIGH BENCH OR PLYO BOX
WITH DB IN BETWEEN FEET.
4 SETS : 20 TO 25

SUPERSET 3 SETS WITH

STANDING ROCKING DB CALF RAISE
ROCK FROM DORSIFLEXION TO PLANTAR FLEXION
4 SETS : 10 TO 12

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1. REVERSE DECLINE DB LYING 
LEG CURL
DB HELD IN BETWEEN FEET
4 SETS : 8-8-8-8 + DROP 8

2. SIDE LYING HIP ADDUCTION
LIFT BOTTOM LEG UP TOWARDS MIDLINE
USING HIP ADDUCTION
3 SETS : 12 TO 15
TEMPO CUE : 1:1:1

3. SINGLE LEG BACK EXTENSION
” PRISONER EXTENSION”
PERFORM BACK EXTENSION USING ONLY
ONE LEG ( DO BOTH SIDES)
4 SETS : 6 TO 8 SIH
*DO WHAT YOU CAN AND MAYBE ADD A FEW EXTRA REPS
TO THE WEAKER SIDE.

4. CONVENTIONAL STANCE DEADLIFT
3 WARM UP SETS
4 SETS : 12-10-8-6 + DROP 6
TEMPO CUE : 3:1:1

5. LOW BAR WESTSIDE BB BOX SQUAT
SUMO STANCE AND SET BOX HEIGHT
BASED ON YOUR MOBILITY.
5 SETS : 3-3-3-3-3
TEMPO CUE : 2:1:1

6. REVERSE HYPER
FEET TOGETHER
4 SETS : 20 TO 25

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