06
25
2021

HAMS | GLUTES | QUADS | ADDUCTORS | ANT. CALVES

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

SEATED DB TIB RAISE
heels on edge of bench with light
with db held between 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. COPENHAGEN ADDUCTION
3 SETS : 10-10-10

superset with

SEATED BB GOOD MORNING
seated on edge of bench. vary the width of your
stance each set for mobility
3 SETS : 10-10-10

2. LYING DB LEG CURL/GHR
db held with feet

db held with feet
4 SETS : 8-8-8-8 + drop 4

3. SMITH MACHINE BELT SQUAT
medium sumo stance using combo
of hip extension & flexion. use a dip belt to hook up to
the smith machine and bumper plates to build up
the proper deficit for your squat ROM
1-2 warm up sets

4 SETS : 20-15-10-8 + rest pause 4

4. DB ROMANIAN DEADLIFT (RDL)
just inside hip width stance
4 SETS : 6-6-6-6 + drop 9
*use a 3 phase range method where the first 3 reps are
the bottom range of the movement, next 3 are the mid range, and
last 3 the top range.

5. DB WALKING ZOMBIE LUNGE
lead with same leg each step for reps then switch sides
and repeat
3 SETS : 15-15-15 (30 total each set)

6. SEATED LEG CURL
hip width stance
4 SETS : failure

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