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

SEATED LEGS HANGING DB TIB RAISE
done from plyo box or high bench with db
held between feet.
3 SETS : 15 to 25

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. SEATED HIP FLEXOR RAISE
seated on bench with leg out about
15-30 degrees to the side
3 SETS : 5 to 8

superset with

STANDING CABLE ADDUCTION
hook cable to ankle strap with pulley set
at about hip height. imagine doing a half splits and
pulling back inward in adduction.
3 SETS : 15 to 20

2. GLIDING LEG CURL
just inside hip width stance. can use
a concept 2 rower seat, swiss ball, glute
ham roller, or a ghr machine. add loading if
you’re able to.
2 sets bilateral : failure
2 sets unilateral : failure

3. SINGLE LEG DB RDL WITH
DUAL DB LOADING
single leg hip hinge with a db in each hand. don’t
fall on your ass lol.
1-2 warm up sets
4 SETS : 6-6-6-6 + drop 3 + rest pause 3

4. LONG STRIDE BB SPLIT SQUAT
rear foot elevated ( not Bulgarian but up on a 3-5 inch elevated
surface. I recommend doing this over the safety arms on a
rack if you are able to.
4 SETS :  15-12-10-8

5. BODYWEIGHT LEG EXTENSION TO
SEATED LEG EXTENSION
do the bodyweight extension to failure with hip width
stance, then jump on leg extension and rep the rx rep
range in the same stance
3 SETS : 10 to 15

6. BARBELL GOOD MORNING
set 1 : wide stance
set 2 : hip width stance
set 3 : feet together
set 4 : kickstand stance
4 SETS : 8 to 12