04
02
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 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)

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven