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 : 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. 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 USING
CABLE DELOAD
set up in front of a cable and adjust the accommodating
resistance so you can do this one. rope attachment works
well for hanging on.
3 SETS : failure

2. HAMSTRING BIASED BACK EXTENSION
feet inside hip width and maintain a neutral
spine focusing on hamstring stretch and contraction.
4 SETS : 8-8-8-8 + rest pause 4 to 8

3. SUMO DEADLIFT
1-2 warm up sets
4 SETS : 4-4-4-4 + drop 10 to 15 last set with sumo RDL and
no floor touch ( hang/stretch position)

4. GLUTE HAM ROLLER to
LYING DB LEG CURL
(SUB SWISS BALL CURL)
I place a db on the cart to add resistance
and use hip width stance. after you fail the
glute ham roller, jump to a lying db leg curl
for 6 to 8 reps ish.
3 SETS : failure + 6 to 8

5. REVERSE HYPER
2 sets : single leg
2 sets : both legs
4 SETS : 15 to 20

6. SINGLE DB FRONT RACK
LONG STRIDE SPLIT SQUAT
single db loaded up on working legs shoulder side and
a long stride split stance.
4 SETS : 12-12-12-12