LEGS
HAMSTRINGS/GLUTES ANTERIOR CALVES
ADDUCTORS/LIGHT QUADS
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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 BLOCKS
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ANTERIOR CALVES
POSTERIOR TOUCH UP
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*ROLL OUT BOTTOM OF FEET QUICK WITH
A TENNIS BALL
1.DB TIBIALIS RAISE
HOLD DB BETWEEN FEET
3 SETS : 20-20-20
SUPERSET WITH
SEATED ANKLE EVERSION AND INVERSION
ROCK FROM INVERSION TO EVERSION
3 SETS : 10-10-10
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1. COPENHAGEN BENCH ADDUCTION
3 SETS : 10-10-10
SUPERSET WITH
HANGING HIP FLEXOR RAISE
DRIVE LEG UP INTO FLEXION
3 SETS : 8-8-8(EACH LEG)
2. REVERSE HYPEREXTENSION
ONLY GO TO HIP EXTENSION POSITION
4 SETS : 15 TO 20
3. ROMANIAN DEADLIFT
WITH ADDED BAND TENSION
HIP WIDTH STANCE
2-3 WARM UP SETS
4 SETS : 6-5-4-3 + REST PAUSE 1
4. SLIGHT REVERSE DECLINE
DB LYING LEG CURL
HOLD DB IN BETWEEN FEET
4 SETS : 8-8-8-8 + DROP 4
5. SUMO STANCE BB ZERCHER SQUAT
WIDE STANCE WITH TOES OUT
4 SETS : 8-8-8-8 + DROP 8
*DO BOTH STANCES
6. SEATED LEG EXTENSION
2 SETS LEGS TOGETHER : 25-15
2 SETS CANNONBALL STANCE : 25-15