07
16
2021

HAMSTRINGS | GLUTES | ANTERIOR CALVES | ADDUCTORS | LIGHT QUADS

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 HANGING DB TIB RAISE
legs hanging off of plyo box or high bench
with db held in feet.
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. SEATED MACHINE ADDUCTION
3 SETS : 20-20-20

superset with

SEATED HIP FLEXOR RAISE
take single leg out 30 degrees and raise
and lower it stiff legged to hit the flexors
3 SETS : 6 to 8 each leg

2. GLUTE HAM RAISE
use a GHR machine or hook
into a lat puldown setup facing backwards
4 SETS : failure

3. SUMO STANCE WESTSIDE BB SQUAT
wide stance and toes out with low bar squat
loading. set pins up to challenge your depth and
allow failure. you can also use a box squat setup as well.
1-2 warm up sets before these working sets
4 SETS : 6-6-6-6

superset with

DB RDL
inside hip width stance
concentrate on as big of hamstring stretch as
you can take without spinal compromise.
toes slightly elevated
4 SETS : 8 to 10

4. LONG STRIDE DB SPLIT SQUAT
use a long stride with db’s side loaded
1 warm up set
4 SETS : 8-8-8-8 + drop 8 with single db

5. UNILATERAL SEATED LEG CURL
4 SETS : 8-8-8-20 to 25 ( on last set perform
these with feet together and bilaterally)

6. LEG PRESS
set 1 : hip width stance
set 2 : feet together stance
set 3 : hip width on the toes
set 4 : cannonball ( heels in with toes out)
4 SETS : 15 to 20

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