01
14
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
STANDING UNILATERAL TIB RAISE
heels elevated for dorsiflexion range
3 sets: 15 to 20
superset with
ANKLE INVERSION & EVERSION
3 sets : 8-8-8
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1. STANDING CABLE
STRAIGHT LEG ABDUCTION
use cuffs on ankles and set pulley to above hip height
in standing position. think of you doing a half splits and
pulling back to the middle with cable tension against
the inward pull.
3 sets : 25-20-15
STRAIGHT LEG ABDUCTION
use cuffs on ankles and set pulley to above hip height
in standing position. think of you doing a half splits and
pulling back to the middle with cable tension against
the inward pull.
3 sets : 25-20-15
2. STANDING HIP FLEXOR RAISE
standing position lifting leg up into flexion as high
as possible. loading can be achieved with a monkey foot, change plates
on your foot with a glute band.
3 sets : failure
standing position lifting leg up into flexion as high
as possible. loading can be achieved with a monkey foot, change plates
on your foot with a glute band.
3 sets : failure
2. BB HACK SQUAT
bar is held behind the body like a deadlift. make sure you
elevate your heels so you can stay vertical in spinal position
and drive more flexion (way harder this way). just inside
hip width stance with toes slightly out.
4 sets : 8-8-8-8 + drop 8 with db goblet squat
*take a cpl warm up sets as needed
bar is held behind the body like a deadlift. make sure you
elevate your heels so you can stay vertical in spinal position
and drive more flexion (way harder this way). just inside
hip width stance with toes slightly out.
4 sets : 8-8-8-8 + drop 8 with db goblet squat
*take a cpl warm up sets as needed
3. BB SPLIT SQUAT FFE (FRONT FOOT ELEVATED)
split stance with lead leg elevated a few inches. you want to
encourage driving your knee fwd over the toes while keeping the
heel on the ground also.
4 sets : 12-10-8-6
encourage driving your knee fwd over the toes while keeping the
heel on the ground also.
4 sets : 12-10-8-6
4. LEG PRESS (band deload)
feet together and lower on platform
3 sets : 30-20-10 + rest pause 5
feet together and lower on platform
3 sets : 30-20-10 + rest pause 5
5. GLUTE HAM RAISE
3 sets : failure
(BODYWEIGHT LEG EXTENSION)
kneeling and laying straight back using a band or
cable deload to accommodate the movement bs its so hard.
3 sets : failure
3 sets : failure
s
uperset withANTERIOR CHAIN DEVELOPER(BODYWEIGHT LEG EXTENSION)
kneeling and laying straight back using a band or
cable deload to accommodate the movement bs its so hard.
3 sets : failure