05
14
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 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

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