02
11
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. 2 BENCH COPENHAGEN ADDUCTION
bridged between 2 benches in side plank position pulling
up with single leg adduction. do both sides.
3 sets : failure ( match sides for reps)
bridged between 2 benches in side plank position pulling
up with single leg adduction. do both sides.
3 sets : failure ( match sides for reps)
2. SLIGHT DECLINE ANTERIOR CHAIN DEVELOPER
(BODYWEIGHT LEG EXTENSION)
kneeling position on the floor laying straight back
across the quads and driving back up to vertical torso.
use a cable or band deload. set up a bench on a decline if
want some added difficulty.
3 sets: near failure
(BODYWEIGHT LEG EXTENSION)
kneeling position on the floor laying straight back
across the quads and driving back up to vertical torso.
use a cable or band deload. set up a bench on a decline if
want some added difficulty.
3 sets: near failure
2. HIGH BAR BB SQUAT
use slant board heel elevation and hip width stance
with toes slightly pointed out about 15 ish degrees
4 sets : 8-6-4- (3-3-3 cluster set)
use slant board heel elevation and hip width stance
with toes slightly pointed out about 15 ish degrees
4 sets : 8-6-4- (3-3-3 cluster set)
3. DB SPLIT SQUAT WITH ELEVATED
FRONT AND BACK POSITIONS
FRONT AND BACK POSITIONS
use a shorter stride for more knee over toe quad drive.
use small step boxes or bumper plates for the increased
range capability.
4 sets : 12-10-8-6
use small step boxes or bumper plates for the increased
range capability.
4 sets : 12-10-8-6
4. LEG PRESS
inside hip width stance with feet low
on platform.
3 sets : 35-25-20 + rest pause 10
inside hip width stance with feet low
on platform.
3 sets : 35-25-20 + rest pause 10
5. LYING DB LEG CURL/GHR HIP EXTENSION
perform the leg curl and as you hit the top position,
you’ll lift your upper body up which drops the lower
body down and takes more force. make sure you use
a flat bench and let just your kneecaps (patella) hang
off the edge of the bench.
3 sets : 8-8-8 + rest pause 4
perform the leg curl and as you hit the top position,
you’ll lift your upper body up which drops the lower
body down and takes more force. make sure you use
a flat bench and let just your kneecaps (patella) hang
off the edge of the bench.
3 sets : 8-8-8 + rest pause 4
6. SEATED LEG EXTENSION
set 1 : medium sumo with toes out
set 2 : hip width
set 3 : feet together
3 sets : 20-20-20