10
29
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

SEATED LEG BANDED TIB RAISE
use a glute band and place heel on the edge
of the plyo box or bench.
3 SETS : 15 to 25

superset with

SINGLE LEG ROLLING CALF RAISE
roll from side to side with knee pushed
forward
3 SETS : 10 to 15
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1. LYING DECLINE HIP FLEXOR RAISE
lying on bench with leg out about
15-30 degrees to the side
3 SETS : 5 to 8

superset with

COPENHANGEN ADDUCTION
3 SETS : 10-10-10

2. BB DEADLIFT ( HIP EXT. DOMINANT/RDL )
just inside hip width stance with toes
slightly elevated.
1-2 warm up sets with single leg db RDL
4 sets : 5-5-5- (5-3-1) cluster set
*cluster set is rest pause with same loading

3. BODYWEIGHT LEG CURL
done using smith machine or fixed bb in rack.
2 sets just outside hip width stance
2 sets legs together
4 SETS : failure
*if you’re strong enough to add loading, train
in the 6 to 10 rep range

4. SUMO STANCE STRADDLE LIFT
loadable kb or loading pin works the best with
a deficit on bumper plates or plyo boxes.
take a wide ass sumo stance also.
1-2 warm up sets
4 SETS :  15-10-8-6 + drop 10

5. HANGING BB SPLIT SQUAT
bb is suspended underneath you in a split stance
3 SETS : 15-15-15
*this will be light at this point in the session.
could mean bodyweight for you and less reps

6. DB LYING LEG CURL/GHR
use very slow eccentrics and as you hit the top of the
leg curl you will pick your upper body up which drops
the leg side and puts more tension into the hamstrings.
4 SETS : 8-7-6-5

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