06
04
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

STANDING SINGLE LEG TIB RAISE
heels elevated to allow toe raise range
3 SETS : 15 to 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. COPENGAGEN ADDUCTION
3 SETS : 10-10-10

superset with

STANDING PSOAS MARCH
(HIP FLEXOR RAISE)
i use a money foot to hold a db with my foot
you can use a kb or light band as well
3 SETS : 8-8-8 (each leg)

2. SINGLE LEG PRISONER LEG CURL


single leg curl/hip extension
4 SETS : 8-8-8-8 + rest pause 4

3. SUMO STANCE BELT SQUAT
sumo stance and i use a dip belt on a smith
machine with a strap. works very well.
can sub straddle lift or sumo deads
1-2 WARM UP SETS

4 SETS : 8-8-8-20 + rest pause 10

4. SEATED LEG CURL
just inside hip width spacing
3 SETS : 20-20-20

5. UNILATERAL DB RDL
use glute band just above knees
3 SETS : 10-10-10 + drop 10

6. DB BULGARIAN SPLIT SQUAT
side loaded db position
4 SETS : 15-15-15-15
* 30 reps total with both sides each set

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