03
27
2021

HAMSTRINGS | GLUTES | ANTERIOR CALVES | ADDUCTORS | LIGHT QUADS

By Adam 0

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

______________________________________

—————————–

ANTERIOR CALVES
POSTERIOR TOUCH UP
—————————–

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

___________________________________________________________

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

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven