08
06
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 BLOCKSĀ 
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ANTERIOR CALVES
POSTERIOR TOUCH UP
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*roll out bottom of your feet with
a tennis ball

SEATED DB TIBIALIS RAISE
seated on box or bench with legs hanging
3 SETS : 20 to 25

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 : 10-10-10
*20 with both directions
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1. COPENHAGEN ADDUCTION
3 SETS : 10-10-10

superset with

REVERSE DECLINE HIP FLEXOR RAISE
laying down the incline and raising in
stiff legged position
3 SETS : 6 to 8 each leg

2.SINGLE LEG REVERSE HYPER
single leg hip extension
maybe take 1 warm up set to scale weight loading
3 SETS : 25-20-15

3. BB DEADLIFT (HIP EXT. DOMINANT)
conventional stance and RDL style pull. if you need to rack
pull at a shorter range due to poor mobility, do it.
1-2 warm up sets before these working sets
4 SETS : 7-6-5-4

superset with

FLOOR GLUTE HAM ROLLER/GHR
either movement will do the trick nicely.
experiment with stance widths
4 SETS : failure

4. SUMO STANCE BELT SQUAT
(SUB : STRADDLE LIFT SQUAT)
belt loading with a medium sumo stance
4 SETS : 15 t0 20

5. LYING LEG CURL WITH SLIGHT HIPĀ 
RAISE ON THE END RANGE
just inside hip width stance
on the full ham contraction at the top, do a slight
hip raise ( hip extension) to bring another level
of contraction to the posterior chain.
4 SETS : 8-8-8-8 + drop 8

6. DB ZOMBIE DRAG/SLIDE LUNGE
perform one leg at a time leading with the same
leg every rep then doing the other side.
3 SETS : 12-12-12 + last set drop to an alternating
walking lunge to failure

*as you push out of the lunge drag your back leg and use
that front one to do all the work….this is terrible and I love it.

*this ones cool bc its adjustable to be more quad or ham/glute
dominant based on how you perform it. good stuff

* the ” slide lunge can be done on a slick surface sliding back
leg behind you as you split squat and pulling it fwd as
you drive into the positive.

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