07
02
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

SEATED UNILATERAL BAND TIB RAISE
heels on edge of bench with light
glute band to resist dorsiflexion
3 SETS : 20 to 25

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 : 20-20-20

superset with

LYING PSOAS MARCH/HIP FLEXOR RAISE
lying on bench and stiff legged raise
to target flexors
3 SETS : 8-8-8

2. STANDING BB GOOD MORNING
inside hip width stance
4 SETS : 10-10-10-10 + rest pause 5

3. UNILATERAL PRISONER LEG CURL
done using a bodyweight leg curl setup with
one leg running the drivetrain ( this is hard)
4 SETS : failure

4. BB SUMO DEADLIFT (BAND DELOAD)
sumo stance
1-3 warm up sets
4 SETS : 4-4-4-4 + myo reps to failure
*only expect a couple on the first rest pause, then maybe 1
on the next or failure

5. SINGLE LEG STANDING LEG CURL
use actual machine or cable setup or monkey foot
3 SETS : 8-8-8 + rest pause failure on last set

6. DB SIDE LOADED CANNONBALL
HACK SQUAT
heels elevated and vary the v stance width each set
4 SETS : 12-12-12-12 + rest pause 6

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