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 SINGLE LEG TIB RAISE
heels elevated
3 SETS : 15 to 20

superset with

STANDING ROCKING CALF RAISE
TO TIB RAISE
just bodyweight rocking from plantar flexion to
dorsiflexion.
3 SETS : 10 to 15
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1. HANGING 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 ADDUCTION
side position single leg bent knee adduction off
a bench or plyo box.
3 SETS : 10-10-10

2. NORDIC/INVERSE LEG CURL
inside hip width stance
4 SETS : failure

3. SINGLE LEG PRISONER
BACK EXTENSION
one leg at at time with
neutral spinal position.
3 SETS : 6 to 8 + rest pause 3 -4 on last set

4. SUMO STANCE WESTSIDE SQUAT
(SUB : STRADDLE LIFT)
sumo stance and set a box as low as your
mobility allows.
1-2 warm up sets to ramp loading 5 to 8 reps
5 SETS :  5-4-3-2-1

5. DB CANNONBALL SQUAT
set 1 : feet together
set 2 cannonball
set 3 : just inside hip width
3 SETS : 12 to 15

6. GLIDING LEG CURL
just inside hip width stance. can use
a concept 2 rower seat, swiss ball, glute
ham roller, or a ghr machine
3 SETS : failure + rest pause fail last set