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
BANDED TIB RAISE
band goes across top of foot
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 : 8-8-8
*16 total with both directions
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1. STANDING CABLE ADDUCTION
band/strap around ankle and pulling
inward with hip adduction
3 SETS : 10 to 15

superset with

ANTERIOR CHAIN DEVELOPER/
BODYWEIGHT LEG EXTENSION
use to open the anterior chain
3 SETS : failure

2. KICKSTAND BB GOOD MORNING
very short split stance with focus on front
leg taking the hip extension loading just as
a normal good morning.
4 SETS : 6 to 8 ( 12 to 16 with both stances per set)

3. ROMANIAN RACK PULL
set pins to your bottom position of your RDL,
and use a dead pause on the rack each rep
7 SETS : 4-4-4-4-4-4-4
(reverse set concept with short rest periods)

4. GLUTE HAM RAISE
2 sets : feet close together
2 sets : just outside hip width stance
4 SETS : failure

5. SEATED LEG CURL
2 sets : feet close together
2 sets : feet just outside hip width
4 SETS : 8 to 10 + drop 8 on the 2nd and 4th sets

6. DB BULGARIAN SPLIT SQUAT
single db loaded up on working legs shoulder side
4 SETS : 8-8-8-8 + last set drop to a zombie lunge on
the lead/working leg