11
22
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 BAND UNILATERAL TIB RAISE
use a light band with tension on it 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. HANGING HIP FLEXOR RAISE ( anti squat)
high knees that are a reverse of a squat pattern
3 SETS : 4 to 6

superset with

STANDING CABLE STRAIGHT
LEG ADDUCTION
set cable just above hip height and use a strap or cuff
on ankle to hook to cable . imagine doing the half splits and
pulling back in to the midline.
3 SETS : 15 to 20

2. REAR FOOT ELEVATED DB RDL
a Bulgarian position but with straight hip extension the
same as a Romanian deadlift. use a single or 2 db loading
depending on your level of balance and stability.
3 sets : 6 t0 8
1 set : 6 to 8 max effort + additional reps if they’re in the tank

3. WESTSIDE SUMO STANCE BOX SQUAT
(band deload if applicable)
wide sumo position with box set as low as your
mobility allows.
3 sets: 5 to 8
1 cluster set : 5-3-1
(have to take a short rest period between each mini set)

4. BB GOOD MORNING
feet together and off the pins in the rack
set to your level of hip extension.
3 sets :  10 to 15

5. HANGING BB SPLIT SQUAT
bar is suspended underneath you. you may have to
use lighter db’s or bodyweight only bc it will be hard.
2 sets : 15 to 20
1 set : 8 to 10 max effort

6. SEATED LEG CURL
2 sets : 20 to 25 bilateral
1 set : 8 to 12 unilateral
1 set : 6 to 8 max effort + 2-3 forced reps/rest pause

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