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

SEATED BAND TIBIALIS 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. SEATED MACHINE ADDUCTION
3 SETS : 30-20-10 + drop 10

superset with

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

2. STANDING BB GOOD MORNING
feet together
4 SETS : 10 to 12

3. SUMO STANCE BB ZERCHER BOX SQUAT
sumo stance with zercher loading and box set
to your mobility level as deep as you can handle and
keep good position.
1-2 warm up sets before these working sets
4 SETS : 5-5-5-5

superset with

LYING DB LEG CURL/GHR
db held in feet using flat bench for chest
supported position
4 SETS : 6 to 8 + last set drop 6

4. SINGLE LEG TOES ELEVATED
SQUAT
use full cable stack with rope attachment or rack to hang onto for
the extra stability assistance you’ll need
to do this one
4 SETS : 8-8-8-8 + drop 8

5. SINGLE LEG LANDMINE RDL
bb held on same side as active hinge leg
3 SETS : 8 to 10

6. FEET TOGETHER SMITH MACHINE SQUAT
heels elevated
3 SETS : 15 to 20