HAMSTRINGS | GLUTES | ANTERIOR CALVES | ADDUCTORS | LIGHT QUADS

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

STANDING BAND TIB RAISE
heels elevated and band goes across foot to
resist ankle dorsiflexion
3 SETS : 20-20-20

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 BENCH ADDUCTION
3 SETS : 10-10-10

superset with

HANGING PSOAS MARCH/HIP FLEXOR RAISE
hanging position driving knee up and concentrating
on dropping hip in the bottom
3 SETS : 8-8-8

2. HIGH BAR LOADED BACK EXTENSION
inside hip width stance
use any weight bar you can that you can load
as a back squat. this is hard and that’s why its good.
4 SETS : 8-8-6-6 + drop 8

3. LYING DB LEG CURL/GHR
hold db in feet and perform leg curl, then lift
upper body up and load up the hip extension. nasty stuff.
4 SETS : 8-8-6-6 + drop to leg curl portion only failure

4. HANGING BB SPLIT SQUAT
use a long stride
1 warm up set
4 SETS :8-8-8-8 + drop last set to db zombie lunge on
the same lead leg

5. SEATED LEG CURL
feet together
1st set : toes out
2nd set : toes in
3rd set : toes straight up/forward
3 SETS : 8-8-8 + rest pause 4-6 on every set

6. SEATED LEG EXTENSION
set 1 : wide stance
set 2 : cannonball stance
set 3 : hip width with toes pointed slightly out
set 4 : feet together
4 SETS : 15-15-15-15 + rest pause 6 every set
*put all you’ve got into every set. this is an isolation but
take it to your redline.