05
28
2021

LEGS | HAM 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 BLOCKS 
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ANTERIOR CALVES
POSTERIOR TOUCH UP
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*roll out bottom of your feet with
a tennis ball

1.SEATED DB TIBIALIS RAISE
heels on edge of bench with db
held between feet
3 SETS : 20-20-20

SUPERSET WITH

 STANDING BENT KNEE ANKLE EVERSION AND INVERSION
move laterally side to side while keeping foot grounded
and putting a stretch across the calves and ankles
3 SETS : 10-10-10
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1. SEATED MACHINE ADDUCTION
3 SETS : 25-20-15

superset with

BANDED DEAD BUG
glute band goes around feet
do both legs for reps suggested
3 SETS : 8-8-8 (each leg)

2. SINGLE LEG PRISONER EXTENSION
single leg hack extension with off hand
db loading
4 SETS : 8-8-8-8 + DROP 8

3. BB RDL
hip width stance and just outside shoulder
width grip
2-3 WARM UP SETS
4 SETS : 10-8-6-4 + rest pause 1-2

4. SEATED LEG CURL
2 sets : heels in and toes out
2 sets : toes slightly in and toes out
2 SETS : 12-8 + drop 8
2 SETS : 12-8 + drop 8

5. STRADDLE LIFT
use a sumo stance and loading pin if possible
use a deficit if applicable to your mobility
smith machine and a d grip handle are a good
way to train these also
4 SETS : 12-12-12-12 + myo reps

6. LEG PRESS
feet inside hip width with a foam roller
between legs. Place feet lower on platform
4 SETS : 25-20-15-12

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