01
07
2022
QUADS| LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ADDUCTORS (SUNDAY)
QUADS| LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
(SUNDAY)
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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 BLOCKS
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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 BLOCKS
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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 MACHINE ADDUCTION
focus on opening hips as much as you can
3 sets : 25-15-10
focus on opening hips as much as you can
3 sets : 25-15-10
2. ANTERIOR CHAIN DEVELOPER
bodyweight leg extension using either a band or cable
deload. kneeling position and laying back with a full
neutral spine and hips.
3 sets : failure
bodyweight leg extension using either a band or cable
deload. kneeling position and laying back with a full
neutral spine and hips.
3 sets : failure
2. BB CANNONBALL SQUAT
high bar loaded with close v stance and
heels elevated.
4 sets : 8-6-4-4
high bar loaded with close v stance and
heels elevated.
4 sets : 8-6-4-4
3. DB BULGARIAN SPLIT SQUAT
rear foot elevated with single db loaded
front rack on shoulder of lead leg.
4 sets : 8-6-6-4 + drop 6
front rack on shoulder of lead leg.
4 sets : 8-6-6-4 + drop 6
4. LEG PRESS (band deload)
just inside hip width stance with feet lower on platform
for more flexion and quad bias.
3 sets : 25-20-15
just inside hip width stance with feet lower on platform
for more flexion and quad bias.
3 sets : 25-20-15
5. SEATED LEG CURL
legs together
3 sets : 25-15-8 + drop 8superset with
legs together
3 sets : 25-15-8 + drop 8superset with
SEATED LEG EXTENSION 21’s
7 reps top half range
7 reps full range
7 reps bottom half range
3 sets : 21-21-21