01
28
2022

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

By Adam 0

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

————————————–

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 
____________________________________

—————————–
ANTERIOR CALVES
POSTERIOR TOUCH UP

—————————–

*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
just to warm up the feet and ankles for squatting
3 sets : 8-8-8
___________________________________________________________

1.  SEATED MACHINE ADDUCTION
3 sets : 20-15-10

2.  REVERSE DECLINE HIP FLEXOR RAISE
legs kept straight and opened up to a medium sumo
position, then lowered and raised in that position. very hard.
3 sets : failure
2. BB JEFFERSON SQUAT
medium sumo stance but elevate your heels
on some change plates so you can squat more
vertically in the spine for quad dominance.
4 sets : 12-12-12-12
*you have 2 stances each set so total reps are double
as to what rx says

3.  SMITH MACHINE SQUAT
feet together stance with heels elevated.
knees over toes.
4 sets : 4-4-4-4
3 warm up ramp sets to get loading on point
*first set high reps 15+
second around 8 ish
last warm up at 4 then get after the working sets
4. SEATED LEG EXTENSION
each set is done in 3 ranges of tension
range 1 : bottom half range
range 2 : full range with hard contraction
range 3 : top half range

set 1 : wide stance
set 2 : hip width stance
set 3 : legs together stance
3 sets : 30-30-30 

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

WALKING DUCK LUNGE
walking lunge but you stay low in the split
position so it roasts your quads. use a shorter stride
also to force quad dominance.
3 sets : failure

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven