09
24
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

BAND TIB RAISE
heels elevated with a gluteĀ  band around the
foot resistance to dorsiflexion.
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
___________________________________________________________

1. SEATED HIP FLEXOR RAISE
3 SETS : 5 to 8

superset with

SEATED MACHINE ADDUCTION
3 SETS : 25-20-15

2. BODYWEIGHT LEG CURL
(HAMMY DESTROYER)
inside hip width stance
4 SETS : failure
*i like to play with my stance spacing and even do
single leg if I feel uneven activation.

3. REAR FOOT ELEVATED SINGLE
LEG RDL
bilaterally loaded db’s in each hand. foot leg elevation
at just above knee height.
4 SETS : 8-8-6-6
*do both legs!

4. SUMO STANCE DEADLIFT
OFF THE PINS
set pins as low as you can based on your mobility. pull
from the floor if you’re in range that way without
poor positioning.
1-2 warm up sets
4 SETS : 6-6-6-6 + drop 6 + rest pause 3

superset with
( if possible depending on your gym situation)

SEATED LEG EXTENSION
4 SETS : 15 to 20 ( pump work)

5. LYING CABLE LEG CURL
done from floor position or flat bench with ankle
cuffs.
3 SETS : 8-8-8 + drop 8 + rest pause 4

6. SMITH MACHINE SPLIT SQUAT
3 SETS : 15 to 20
*both sides is high rep as hell 30-40 per full set

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