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 BANDED TIB RAISE
use a light band with tension on it and heels
elevated with band across toes to resist ankle
dorsiflexion.
3 SETS : 10 to 15

superset with

SINGLE LEG ROLLING CALF RAISE
roll from side to side with knee pushed
forward
3 SETS : 8-8-8
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1. LYING STEEP DECLINE HIP FLEXOR RAISE
lying on bench with leg out about
15-30 degrees to the side
3 SETS : 4 to 6

superset with

COPENHANGEN ADDUCTION
3 SETS : 10 ish – more or less depending on you

2. BB ROMANIAN DEADLIFT
just inside outside hip width stance with toes
slightly out.
1-2 warm up sets with single leg db RDL
4 sets : 8-7-6-5 + drop 5

3. SINGLE LEG GLIDING LEG CURL
use a glute ham roller, rower seat,
towels/slides, or a swiss ball.
4 SETS : failure

4. REVERSE HYPER
feet together
1 warm up set
3 SETS :  20 to 25

5. SUMO STANCE BELT SQUAT
use belt squat, loading pin, or a dip belt
across your hips. stance is wide and use
something to hang onto for support/stability.
4 SETS : 15 to 20

6. SEATED LEG EXTENSION
2 sets in cannonball stance toes out
2 sets with toes pointed straight up
4 SETS : 25-20-15-10 + drop 10