HAMSTRINGS/GLUTES ANTERIOR CALVES ADDUCTORS/LIGHT QUADS

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ANTERIOR CALVES
POSTERIOR TOUCH UP
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1. STANDING UNILATERAL TIB RAISE
HEELS ELVATED
4 SETS : 15 TO 20

SUPERSET 3 SETS WITH

DONKEY CALF RAISE
CONCENTRATE HARD ON THE
STRETCH POSITION
4 SETS : 12-12-12-12
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1. SEATED MACHINE ADDUCTION
HIP WIDTH STANCE
4 SETS : 20-20-20-20

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

3. SNATCH GRIP BB RDL
2-3 WARM UP SETS
CONVENTIONAL STANCE WITH WIDE GRIP
5 SETS : 4-4-4-4-4

4. MED. SUMO STRADDLE LIFT
4 SETS : 12-12-12-12 + REST PAUSE 6
TEMPO CUE : 3:1:1

5. SINGLE LEG BODYWEIGHT LEG CURL
” PRISONER CURLS ”
4 SETS : 8 ISH (MORE OR LESS DEPEDING ON HOW
STRONG YOU ARE)
TEMPO CUE : 2:1:1

6. BB FRONT SQUAT
ATHLETIC STANCE + HEELS ELEVATED
4 SETS : 8-8-8-8 + DROP 8 ON DB GOBLET SQUAT