12
17
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

STANDING SINGLE LEG TIB RAISE
heels elevated and banded if applicable
(band tension with a glute band works well
and its around top of foot to resist ankle
dorsiflexion.)
3 sets: 20 to 25

superset with

ANKLE INVERSION & EVERSION
3 sets : 8-8-8
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1. SEATED SINGLE LEG HIP FLEXOR RAISE
leg is kept straight and raisedĀ up as high as possible.
loading can be added with a change plate and glute band
to the bottom of the foot.
3 sets : 5 to 8

superset with

COPENHAGEN ADDUCTION
single leg bench adduction
3 sets : 8 to 12

2. NORDIC LEG CURL
hip width stance. we typically use
band deloads but can be done touch and go
method also.
3 sets : near failure
1 set : total failure

3. BB GOOD MORNING
hip width stance with toes slightly out.
use a rack for the safety so you can have a depth
guide as well as a bail out on these.
3 sets: 8 to 10
1 set : 6 to 8 max effort

4. LONG STRIDE HANGING BB SPLIT SQUAT
bar is suspended under you and take a long stride
into the split position to bias the posterior chain.
3 sets : 8 to 10
1 set : 5 to 8 max effort

5. GLIDING LEG CURL/GLUTE HAM RAISE
2 sets : near failure
1 set : all out failure

superset with

SEATED LEG EXTENSION
legs close together stance
2 sets : 15 to 20
1 set : 8 to 12 max effort

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