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2022

QUADS| LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ADDUCTORS (SUNDAY)

By Adam 0

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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ANTERIOR CALVES
POSTERIOR TOUCH UP

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*roll out bottom of your feet with
a tennis ball

STANDING WALL TIB RAISE
lean back against a wall and lift your toes to your shins
in dorsiflexion. the further you stand from the wall,
the harder it makes it.
3 sets: failure

superset with

ANKLE INVERSION & EVERSION
3 sets : 8-8-8
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1.  COPENHAGEN ADDUCTION
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 : failure
*match sides for reps

 

2.  STANDING BENT KNEE 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 : 8-8-8 ish

2. HIGH BAR BB BULGARIAN SPLIT SQUAT
rear foot elevated on ankle at just below knee height.
4 sets : 6-6-6-6 + drop 6 + rest pause 3
*take a cpl warm up sets as needed
3. DB GOBLET CANNONBALL SQUAT
heels elevated in a close v stance
4 sets : 15-12-10-8

 

4. LEG PRESS SEQUENCE
set 1 : sumo stance
set 2 : just inside hip width stance
set 3 : feet together on toes
3 sets : 20-20-20

5. STANDING SINGLE LEG CURL
use machine, some leg extensions work, or a
monkey foot that holds db’s.
3 sets : 15-12-10

superset with

DEFICIT SISSY SQUAT
inside hip width stance standing on
an elevated surface to the floor. works good
in a rack so you can use some assistance for
stability and maybe even to do the exercise at all.
3 sets : failure

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