09
17
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 BLOCKS 
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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. ANTERIOR CHAIN DEVELOPER
USING CABLE DELOAD
kneeling position with pulley set above head height
in kneeling position. vary your stance width to open up your
anterior chain. use d grip handle for superset.
3 SETS : near failure

superset with

COPENHAGEN BENCH ADDUCTION
3 SETS : near failure ( match sides for reps)

2. LOW BAR BB GOOD MORNING
inside hip width stance
4 SETS : 8 to 12

3. SINGLE LEG & SINGLE DB RDL
off hand (opposite hand loading)
4 SETS : 6-6-6-6 + rest pause /dropset  to bilateral db rdl
for 12 to 20 reps

4. WESTSIDE BB BOX SQUAT
box set at below parallel and using
a wide stance with toes forward or
slightly pointed out.
1-2 warm up sets
4 SETS : 4-3-2-2 + drop 10 (need to do a big weight drop
if you’re heavy on these)

5. LYING VALSLIDE LEG CURL
TO LYING DB LEG CURL

done from floor position and using
slides or towels on a slick surface. movement
is just like a swiss ball leg curl in application.
3 SETS : 6-6-6
*extra cues : do slide curls with an outside hip width
stance to failure, then the db curls done with feet
together holding db.

6. BB CANNONBALL HACK SQUAT
bar held behind you.
heels elevated and heels touching.
4 SETS : 10 to 15

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