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 HEELS ON EDGE OF BENCH
DB TIB RAISE
hold db in between feet
3 SETS : 15 to 20

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
vary the seat angle if the machine allows this
3 SETS : 25-20-15

superset with

REVERSE DECLINE HIP FLEXOR RAISE
do one leg at a time
3 SETS : 6 to 8

2. NORDIC LEG CURL
4 SETS : failure

3. LYING DB LEG CURL
off hand loading ( db loads in opposite hand
as working front leg)
4 SETS : 8-8-8-8

superset with

BB RDL WITH SNATCH GRIP
(reverse band across your hips)
set rack pins at depth for your RDL so its
lower to mid shin height. use
a just outside hip width stance
4 SETS : 7-6-5-4 + drop 4

4. SMITH MACHINE GOOD MORNING
4 SETS : 10 to 12

5. WIDE SUMO STANCE
STRADDLE LIFT
stand uncomfortably wider
than your normal sumo stance
4 SETS : 12 to 15

6. UNILATERAL SEATED LEG EXTENSION
2 sets toes angled out
2 sets toes straight up
4 SETS : 15 to 20