05
07
2021

LEGS (HAMSTRING DOMINANT)

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 BLOCKSĀ 
____________________________________

—————————–
ANTERIOR CALVES
POSTERIOR TOUCH UP
—————————–

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
___________________________________________________________

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

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven