08
20
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

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. COPENHAGEN BENCH ADDUCTION
3 SETS : 10-10-10

superset with

SEATED LEG EXTENSION
inside hip width stance
3 SETS : 30-25-20

2. GLUTE HAM RAISE
4 SETS : failure

3a. SINGLE LEG DB RDL
off hand loading ( db loads in opposite hand
as working front leg)
3 SETS : 8-8-8

3b. BB RDL RACK PULL
set rack pins at depth for your RDL
4 SETS : 6-6-6-6 + rest pause 3

4. SUMO STANCE BELT SQUAT
(sub straddle lift)
4 SETS : 15-15-15-15

5. STANDING BB GOOD MORNING
feet together
4 SETS : 10-10-10-10 + drop 10

6. LONG STRIDE DB SPLIT SQUAT
take an abnormally long stride length.
db’s side loaded at the hips
3 SETS : 12-10-8
*do both sides

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