10
08
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

LEGS HANGING DB TIB RAISE
done off box or high bench with db held
in between feet.
3 SETS : 15 to 20

superset with

STANDING SINGLE LEG DONKEY CALF RAISE
just bodyweight and getting a good stretch position
3 SETS : 8 to 10
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1. LYING 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

STANDING STRAIGHT LEG CABLE ADDUCTION
set pulley at about waist height and imagine doing the
splits and pulling back into the midline.
3 SETS : 15 to 20

2. LYING DB LEG CURL/GHR
perform the leg curl, then sit hips up like
a glute ham raise into extension to light
up the posterior chain a bit more.
4 SETS : 6 to 8 + drop last set to leg curl portion only

3. SNATCH GRIP BB RDL
only use deficit if your mobility is there for it.
highly recommend getting a loading pin with a
handle on it. inexpensive and portable.
2 SETS : 12-10 reps single leg db rdl
4 SETS : 8-8-6-6

4. WESTSIDE BOX SQUAT
sumo stance and set box as low as your
mobility allows.
1-2 quick warm up sets to ramp loading
4 SETS : 2 to 5
*go by how you feel. if you feel good, go for those heavy doubles.
if your needing technique work, stay off the gas and train
those 5’s.

5. STANDING UNILATERAL LEG CURL
sub : seated single leg curl
3 SETS : 12 to 15

6. KICKSTAND LEG PRESS
small split stance on the platform
with bottom foot very low as to go onto the
toes. top foot adds stability and control.
3 SETS : 30-30-30
*this is 15 reps each stance

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