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 : 10 to 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
*16 total with both directions
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1. SEATED MACHINE ADDUCTION
focus on as big of stretch position as you can get
3 SETS : 15-15-15 + drop 8

superset with

BAND DELOAD BODYWEIGHT LEG EXENSION
(anterior chain developer)
kneeling and laying straight back
stretching and working  the anterior chain
3 SETS : failure

2. BODYWEIGHT LEG CURL/GHR
inside hip width stance
4 SETS : failure

3. SNATCH GRIP BB RDL
hip width stance with toes slightly elevated
1-2 warm up sets before these working sets
4 SETS : 10-8-6-4

superset with

DB RDL
drop to a pair of db’s and stay in the bottom 2/3 of
the movement.
4 SETS : 6-8-10-12

4. LOW BAR BB WESTSIDE BOX SQUAT
(sub sumo stance belt squat)
set depth based on your mobility and use a medium
sumo stance
4 SETS : 8-8-8-8 + drop 8
* if you have belt squat : 4 sets : 15 to 20

5. SEATED LEG CURL
feet together
4 SETS : 12-10-8-6 + drop 6

6. HANGING BB SPLIT SQUAT
3 SETS : 12-10-8 + drop 8