04
02
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 CABLE TIB RAISE
SEATED ON FLOOR WITH BAND AROUND FEET AND HOOKED TO CABLE MACHINE
4 SETS : 15 TO 20

SUPERSET 3 SETS WITH

SPLIT STANCE ROCKING DB CALF RAISE
ROCK FROM DORSIFLEXION TO PLANTAR FLEXION
HIT BOTH SPLIT STANCES
4 SETS : 12-12-12-12 ( 6 IN EACH STANFE) ___________________________________________________________

1. SEATED LEG CURL HIP WIDTH STANCE 4 SETS : 8-8-8-20

2. COPENHAGEN ADDUCTION

3 SETS : 10-10-10 ( OR FAILURE IF YOU CAN DO MORE)
TEMPO CUE : 1:1:1

3. BODYWEIGHT LEG CURL IN OBTUSE KNEE FLEXION
4 SETS : FAILURE

4. SUMO STANCE DEADLIFT
2-3 WARM UP SETS
5 SETS : 3-3-3-3-3
TEMPO CUE : 3:1:1

5. SINGLE LEG BACK EXTENSION
” PRISONER EXTENSIONS”¬†

4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 2:1:1

6. LONG STRIDE DB SPLIT SQUAT
DB’S SIDE LOADED
4 SETS : 12-12-12-12 (24 TOTAL IN BOTH STANCES)

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