05
07
2021

LEGS (HAMSTRING DOMINANT)

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 LEGS HANGINGĀ 
DB TIB RAISE
HOLD DB BETWEEN FEET
3 SETS : 20-20-20

SUPERSET WITH

ROCKING DB CALF RAISE
ROCK FROM PLANTAR FLEXION TO DORSIFLEXION
3 SETS : 10-10-10
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1. SEATED MACHINE ADDUCTION
4 SETS : 30-20-10 + DROP 10

SUPERSET WITH

STANDING HIP FLEXOR RAISE
DRIVE LEG UP INTO FLEXION
3 SETS : 8-8-8(EACH LEG)

2. BODYWEIGHT LEG CURL
WHILE ISOMETRICALLY HOLDING LEG CURL
POSITION, PERFORM HIP EXTENSION AGAINST THAT
UNTIL YOU HIT NEUTRAL SPINAL POSITION.
4 SETS : FAILURE
1 SET : SEATED LEG CURL ( 8 REPS + DROP 6 + DROP 4)

3. BB SUMO DEADLIFT
WITH BAND DELOAD
USE ACCOMODATING BAND TENSION
2-3 WARM UP SETS

5 SETS : 4-4-4-4-4

4. SINGLE LEG DB RDL
WITH OFF HAND LOADING
HOLD DB IN OPPOSITE HAND AS LEAD LEG
4 SETS : 8-8-8-8 + DROP 8

5. LONG STRIDE HANGING BB SPLIT SQUAT
BB IS SUSPENDED UNDERNEATH YOU.
STANCE IS LONG FOR OBTUSE LEG ANGLE IN THE TOP POSITION
4 SETS : 8-8-8-8
*DO BOTH STANCES

6. LEG PRESS WITH FOAM ROLLER IN
BETWEEN LEGS
NARROW STANCE THE WIDTH OF A FOAM ROLLER
4 SETS : 30-25-20-15

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