05
21
2021

HAMSTRINGS

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 BLOCKS 
____________________________________

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

*ROLL OUT BOTTOM OF FEET QUICK WITH
A TENNIS BALL

1.SEATED BAND TIBIALIS RAISE
3 SETS : 20-20-20

SUPERSET WITH

 STANDING BENT KNEE ANKLE EVERSION AND INVERSION
MOVE LATERALLY SIDE TO SIDE ON LEAD
LEG KEEPING IT GROUNDED AND PUTTING TENSION
THROUGH THE ANKLE.
3 SETS : 10-10-10
___________________________________________________________

1. SIDE LYING CLAM ADDUCTION
BOTTOM LEG PULLS UP TO AND ABDUCTION TOP LEG
3 SETS : 15-15-15

SUPERSET WITH

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

2. KICKSTAND BB GOOD MORNING
SMALL SPLIT STANCE
4 SETS : 8-8-8-8 + DROP 8 ON BILATERAL
GOOD MORNING

3. SUMO STANCE DEADLIFT
BAND DELOAD
2-3 WARM UP SETS

4 SETS : 8-6-4-2 + DROP TO 8 REP WEIGHT
AND REP TILL FAILURE

4. LYING DB LEG CURL TO
HIP EXTENSION (CURL GHR)

HOLD DB IN BETWEEN FEET AND PERFORM
LYING LEG CURL, THEN PICK YOUR UPPER BODY UP TO
CREATE A FULL HIP EXTENSION AND AND ADDITIONAL
LEVEL OF CONTRACTION. NASTY.
4 SETS : 8-8-8-8 + DROP 8 ON JUST THE LEG CURL

5. DB SPLIT SQUAT
REALLY LEAN INTO HIP EXTENSION WHILE
DOING THESE
4 SETS : 12-12-12-12
*DO BOTH STANCES

6. UNILATERAL SEATED LEG EXTENSION
4 SETS : 12-12-12-12 + MYO REPS (2-3 CYCLES ON LAST SET)

*myo reps are a rest pause sequence where you finish the initial set,
then rest 5 seconds and go again for a few more reps. Repeat this
2-3 times until you can no longer perform another rep.

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven