11
26
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 BLOCKSĀ 
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ANTERIOR CALVES
POSTERIOR TOUCH UP
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*roll out bottom of your feet with
a tennis ball

SINGLE LEG SEATED
BAND TIB RAISE

use a light band with tension on it across toes to resist ankle
dorsiflexion. elevate your heel if possible to create more ROM.
3 sets: 20 to 25

superset with

ANKLE INVERSION & EVERSION
3 sets : 8-8-8
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1. REVERSE DECLINE CHEST SUPPORTED
HIP FLEXOR RAISE (anti squat)
high knees that are a reverse of a squat pattern.
head to the high side of the bench and let hips be right at the bottom
edge of bench so you can tuck them into
flexion as much as possible.
3 sets : to slight fatigue

superset with

SEATED MACHINE ADDUCTION
3 sets : 25-20-15

2. GLUTE HAM RAISE
use a ghr or a swiss ball
3 sets : near failure
1 set : max effort

3. RDL MID SHIN RACK PULL
set rack pins to mid shin height.
hip width stance with shoulder width
pronated grip.
3 sets: 5 to 8
1 set : 4-2-1 cluster
(have to take a short rest period between each mini set)

4. WESTSIDE SUMO STANCE BB BOX SQUAT
set box height according to your mobility
3 sets : 5 to 8
1 set : 3 to 5 max effort

5. BB GOOD MORNING
set rack pins for height based on your mobility.
just inside hip width stance.
2 sets : 10 to 15
1 set : 8 to 10 max effort

6. SEATED LEG CURL
feet together
2 sets : 8 to 10
1 set : 6 to 8 max effort

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