02
18
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 SINGLE LEG 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 + drop 10
2.  LYING REVERSE DECLINE HIP FLEXOR V RAISE
back supported on low decline bench position. legs open in to a v
position and quads fully flexed to bias the hip flexors. in the full
extension in the bottom, squeeze your glutes.
3 sets: failure
2. SLANT BOARD BB HACK SQUAT
use slant board heel elevation and just outside hip width stance
with toes slightly pointed out about 15 ish degrees.
the bb is held behind you and stay vertical in your
spinal position. quad dominant.
sub : db goblet position if bb is too hard
5 sets : 4-4-4-4-4
3.DB SPLIT SQUAT WITH FRONT RACK
SINGLE DB LOADING ON SHOULDER
single db lays on lead leg side’s shoulder. use a shorter
stride for more quad dominance.
4 sets : 12-10-18-6 + drop 6
4. POSI-BANDED LEG PRESS
set the seat backrest as far back as it can go. add bands
for constant and added tension ( band size depends on
person and their strength) foot placement is inside hip
width and lower on platform for quad bias.
3 sets : 25-20-15
5. STANDING LEG CURL WITH
SLIGHT HIP EXTENSION
done single legged. as you curl up on the active leg,
you”ll hinge your hips on the stability leg into hip
extension like an rdl as you curl into the contraction.
this emulates a single leg glute ham raise in a sense.
tools : leg extension machine may work, cable with ankle cuff,
or i use a monkey foot which works incredibly well.
(if you are a garage gym program client – snag one of these if
you already haven’t!)
4 sets : 15-12-10-8

6. BODYWEIGHT LEG EXTENSION to
SEATED 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. train this to failure then jump
on a leg extension and take it for the rx rep range.

bodyweight leg extension is hip width to failure.
leg extensions in stances as follows :

set 1 : medium sumo with toes out
set 2 : hip width
set 3 : feet together
3 sets : 15 to 20

 

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