04
23
2021

LEGS

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 BLOCKSĀ 
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ANTERIOR CALVES
POSTERIOR TOUCH UP
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1. SEATED DB TIB RAISE
HOLD DB BETWEEN FEET WITH
LEGS HANGING OFF HIGH BENCH
3 SETS : 15 TO 20

SUPERSET WITH

BODYWEIGHT DONKEY CALF RAISE
CONCENTRATE HARD ON THE
STRETCH POSITION
3 SETS : FAILURE
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1. SEATED MACHINE ADDUCTION
4 SETS : 25-20-15-10

SUPERSET 3 SETS WITH

KNEELING HIP FLEXOR RAISE
FROM KNEELING POSITION RAISE HIP/ LEG
UP CONTRACTING THE HIP FLEXOR
3 SETS : 8-8-8(EACH LEG)

2. LYING LEG CURL
FEET CLOSE TOGETHER
4 SETS : 8-8-8-8 + DROP 8

3. SUMO STANCE DEADLIFT
( BAND DELOAD)
2-3 WARM UP SETS
REVERSE BAND TENSION
5 SETS : 5-4-3-4-8

4. STANDING BB GOOD MORNING
FEET TOGETHER
4 SETS : 10 TO 15 + REST PAUSE 5 TO 8 ON LAST SET

5. UNILATERAL SEATED LEG CURL
4 SETS : 6-6-6-6 + DROP 6

6. LEG PRESS
FEET LOW ON PLATFORM
HIP WIDTH STANCE (QUAD DOMINANT)
4 SETS : 10-15-20-25 ( ASCENDING SETS)

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