01
28
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
just to warm up the feet and ankles for squatting
3 sets : 8-8-8
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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

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