LEGS | HAM DOMINANT
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 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