HAMS | GLUTES |  ADDUCTORS | LIGHT QUADS | HIP FLEXORS (THURSDAY)

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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. SEATED STRAIGHT LEG HIP FLEXOR RAISE
leg is kept straight and raised up as high as possible.
3 sets : 5 to 8

superset with

SEATED MACHINE ADDUCTION
3 sets : 20-15-10

2. LYING LEG CURL
hip width stance
4 sets : 8-8-8-8

3. CONVENTIONAL STANCE DEADLIFT
(HIP EXT. DOMINANT)
hip width stance with toes slightly out.
4 sets: 4-4-4-4 + drop 4
*take warm up sets as needed

4. BB JEFFERSON SQUAT
sumo stance with wide alternating grip on barbell.  your
stance will be at sideways 45 degree angle to the barbell also.
make sure you track your knees over toes on both legs. this will
really tell you what your hip mobility is like side to side.
2 sets : 15-10
2 sets : 15-10

5. SEATED BB GOOD MORNING
feet together and point toes up with heels
on the floor.
3 sets : 15-12-10

superset with

SEATED LEG EXTENSION 21’S
first 7 reps are top half range
second 7 are full range
last 7 are bottom end range
3 sets : 21-21-21 (ish)