01
28
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 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
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
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
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
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
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
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