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. SEATED MACHINE ADDUCTION
3 SETS : 15 to 20

superset with

HANGING HIP FLEXOR RAISE/PSOAS MARCH
i use a monkey 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. NORDIC LEG CURL
inside hip width stance
4 SETS : failure

3. STRADDLE LIFT
medium sumo stance using combo
of hip extension & flexion. typically works best
if done using a deficit and loading pin.
1-2 warm up sets
4 SETS : 10-8-6-6+ REST PAUSE CLUSER DROPSET (4-2-1)
*cluster drop is a rest pause with no change in loading then trying
to perform the rx reps using a very short rest then go again in
descending fashion as indicated)

4. SMITH MACHINE GOOD MORNING
vary stance width each set with toes
elevated and heavy in the heels
3 SETS : 10-10-10

5. UNILATERAL LEG PRESS
foot mid to lower platform range
3 SETS : 15-15-15 + 15 more reps bilaterally on last set

6. SEATED LEG CURL
foot mid platform and working side stacked
in line with the active hip joint
4 SETS : 6-6-6-6 + drop 6 + drop 6