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
hold db between feet
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

STANDING CABLE STRAIGHT
LEG ADDUCTION
3 sets : 15  t0 20

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

3. SINGLE LEG DB RDL
use a db in each hand if you have the stability,
or 1 and some assistance for balance.
3 sets: 6 to 8
1 set : 6 to 10 max effort

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. SEATED BB GOOD MORNING
use bench or plyo box for seated position.
can set up pins in rack for depth.
2 sets ( wide stance) : 8 to 12
2 sets (feet together) : 8 to 12

6. STANDING LEG CURL
2 sets : 10 to 15
1 set : 6 to 10 max effort