LEGS ( HAM DOMINANT )

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ANTERIOR CALVES
POSTERIOR TOUCH UP
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1. STANDING BAND TIB RAISE
BAND GOES AROUND THE UPPER FOOT
NEAR THE TOES
3 SETS : 15-15-15

SUPERSET WITH

BODYWEIGHT DONKEY CALF RAISE
CONCENTRATE HARD ON THE
STRETCH POSITION
3 SETS : 10-10-10
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1. COPENHANGEN ADDUCTION
ELEVATE TOP LEG ON FLAT BENCH
4 SETS : 10-10-10

SUPERSET WITH

HANGING HIP FLEXOR RAISE
FROM PULL UP HANG POSITION
3 SETS : 8-8-8(EACH LEG)

2. SINGLE LEG DB RDL (OFFHAND LOADING)
DB LOADED IN OPPOSITE HAND AS WORKING LEG
4 SETS : 8-8-8-8 + DROP 8

3. BB RDL (BAND DELOAD)
SET PINS LOW IN RACK AND USE
ACCOMODATING BAND TENSION
2-3 WARM UP SETS
5 SETS : 8-6-4-3-8

4. BB HIP THRUST
HIP WIDTH STANCE WITH OBTUSE STRIDE LENGTH.
OBTUSE IS GREATER THAN 90 DEGREE ANGLE.
4 SETS : 12-10-8-15

5. GLUTE/HAM RAISE
FOCUS ON KEEPING GLUTES SQUEEZED
THE ENTIRE REP.
4 SETS : FAILURE

6. BB ZERCHER SQUAT
HIP WIDTH STANCE WITH TOES SLIGHTLY OUT
HEELS ELEVATED
4 SETS : 8-8-8-15-20
*ON LAST SET USE A DB GOBLET HOLD