02
04
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. STANDING CABLE ADDUCTION
cables set at just above hip height and wear ankle cuffs
to attach to cables. think of if like doing the half splits and
pulling back to the middle.
3 sets : 20-15-15
cables set at just above hip height and wear ankle cuffs
to attach to cables. think of if like doing the half splits and
pulling back to the middle.
3 sets : 20-15-15
2. STANDING HIP FLEXOR RAISE/KNEE LIFT
stand on low plyo box and pull one leg upward.
loading can be done with band, ankle weights, or i use
a monkey foot that holds db’s.
stand on low plyo box and pull one leg upward.
loading can be done with band, ankle weights, or i use
a monkey foot that holds db’s.
3 sets: failure
2. ELEVATED HEELS BB JEFFERSON SQUAT
just outside hip width stance with toes pointed
out and heels elevated. use lower profile plates if you can get low enough
to do so.
4 sets : 15-12-10-8
*you have 2 stances each set so total reps are double
as to what rx says
just outside hip width stance with toes pointed
out and heels elevated. use lower profile plates if you can get low enough
to do so.
4 sets : 15-12-10-8
*you have 2 stances each set so total reps are double
as to what rx says
3. CLOSE STANCE BB FRONT SQUAT
feet together stance with heels elevated.
knees over toes.
4 sets : 8-6-4-4 + drop 4 + rest pause 2
2-3 warm up ramp sets to get loading on point
knees over toes.
4 sets : 8-6-4-4 + drop 4 + rest pause 2
2-3 warm up ramp sets to get loading on point
4. BULGARIAN SPLIT SQUAT
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
3 sets : 30-21-15
(10’s – 7’s – 5’s)
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
3 sets : 30-21-15
(10’s – 7’s – 5’s)
5. GLUTE HAM RAISE
3 sets : failure
3 sets : failure
superset with
BODYWEIGHT LEG EXTENSION
(ANTERIOR CHAIN DEVELOPER)
kneeling leg extension
3 sets : failure