12
24
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

SEATED BAND TIB RAISE
put feet on edge of bench on the heels and attach
a glute band around your toes to resist ankle
dorsiflexion.
3 sets: 20 to 25

superset with

ANKLE INVERSION & EVERSION
3 sets : 8-8-8
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1. LYING 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

STANDING CABLE STRAIGHT LEG ADDUCTION
set cable at just above hip height in standing position and
use a band or best case scenario is an ankle cuff to hook on the
cable. imagine doing the half splits and just pulling back into the
middle to bias the adductors.
3 sets : 15 to 20

2. LYING DB LEG CURL/GHR
use a flat bench and lay on chest side. you’ll actually hold
a db in between your feet for the loading on this one. perform a
full lying leg curl, then at the top push your body upwards to
load the hip extension. DON’T ARCH YOUR BACK
AND HYPEREXTEND TO DO THIS.
3 sets : 8-8-8
1 set : 6 to 8 max effort

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.
2 sets: 10 to 12
1 set : 6 to 10 max effort
1 set ; 4-6 max effort

 

4. SUMO STANCE STRADDLE LIFT
combo of squat flexion and hip extension
3 sets : 10 to 15
1 set : 6 to 8 max effort

5. REVERSE HYPEREXTENSION
only go to extension and NOT hyperextension
2 sets : 15 to 25
1 set : 15 to 20 max effort

superset with

KNEELING ANTERIOR CHAIN DEVELOPER
(BODYWEIGHT LEG EXTENSION)
use a cable or band deload and focus on max range
of motion especially into the bottom range with a
terrible and full stretch position. drive into your quads
on the positive.
2 sets : near failure
1 set : total failure

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