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 BAND TIB RAISE
heels elevated with a glute band around the
foot resistance to dorsiflexion.
3 SETS : 15 to 20

superset with

STANDING DONKEY CALF RAISE
just bodyweight and getting a good stretch position
3 SETS : 8-8-8
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1. STANDING HIP FLEXOR RAISE
you can add a light change plate to the bottom of your
shoe using a glute band
3 SETS : 5 to 8

superset with

COPENHAGEN BENCH ADDUCTION
3 SETS : 8 to 12

2. GLUTE HAM RAISE
4 SETS : failure

3. DEFICIT STRADDLE LIFT
only use deficit if your mobility is there for it.
highly recommend getting a loading pin with a
handle on it. inexpensive and portable.
1-2 warm up sets
4 SETS : 6-6-6-6 + drop 3 + rest pause 3

4. SINGLE LEG & DB RDL
off hand loading in opposite hand as hinge leg
1-2 warm up sets
3 SETS : 8-8-8-8

5. SEATED LEG CURL
feet together
3 SETS : 15 to 20

6. LEG PRESS
feet lower and inside hip width stance on platform
3 SETS : 20 to 25