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 UNILATERAL TIB RAISE
heels elevated
3 SETS : 15-15-15

superset with

STANDING ROLLING CALF RAISE
as you calf raise, alternate driving inward and outward
each time from big toe side to pinky toe side.
each way is 1 rep
3 SETS : 8-8-8
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1. COPENHAGEN ADDUCTION
3 SETS : 10-10-10

superset with

HANGING HIP FLEXOR RAISE
3 SETS : 6 to 8 each leg

2. NORDIC LEG CURL
inside hip width stance
4 SETS : failure

3. BB RDL
hip width stance
1-2 warm up sets before these working sets
4 SETS : 5-5-5-5

superset with

DB FRONT RACK WESTSIDE BOX SQUAT
wide sumo stance with db’s loaded on shoulders.
set box height to your mobility level.
4 SETS : 6 to 8

4. BB ZERCHER BULGARIAN SPLIT SQUAT
bb loading in elbow crease
4 SETS : 8-8-8-8 + drop 8

5. REVERSE DECLINE DB LYING LEG CURL
hold db between feet
3 SETS : 8-8-8 + drop 8 + drop 4

6. SEATED LEG EXTENSION
3 SETS : 40-30-20