07
23
2021

HAMSTRINGS | GLUTES | ANTERIOR CALVES | ADDUCTORS | LIGHT QUADS

By Adam 0

HAMSTRINGS | GLUTES
ANTERIOR CALVES
ADDUCTORS | LIGHT QUADS

————————————–

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 BLOCKSĀ 
____________________________________

—————————–
ANTERIOR CALVES
POSTERIOR TOUCH UP
—————————–

*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
___________________________________________________________

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

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven