LEGS | HAM DOMINANT

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

SEATED BAND TIB RAISE
heels on edge of bench with light
band around feet to resist dorsiflexion
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 HIP FLEXOR RAISE
i use a monkey foot to hold a db with my foot
you can use a kb or light band as well. I’ve found
some people have a hard time with their bodyweight
alone on these
3 SETS : 8-8-8 (each leg)

2. SMITH MACHINE GOOD MORNING
inside hip width stance
4 SETS : 8-8-8-8 + DROP 8

3. ROMANIAN DEADLIFT
(WITH ADDED BAND TENSION)
hip width stance and added band tension
wear a light glute band to feel the proper abduction cue
1-2 WARM UP SETS
4 SETS : 6-6-6-6 + myo reps on last set

4. GLUTE HAM ROLLER/GHR
vary stance width each set
3 SETS : failure

5. SEATED LEG CURL
inside hip width stance
3 SETS : 8-8-8-8 + myo reps on last set

6. UNILATERAL LEG PRESS
foot mid platform and working side stacked
in line with the active hip joint
4 SETS : 15-15-15-15
* 30 reps total with both sides each set