QUADS | LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ADDUCTORS (SUNDAY)
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
(SUNDAY)
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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. also if you can elevate your heels
safely, it allows more ROM.
3 sets: failure
superset with
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
3 sets : 8-8-8
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3 sets : failure ( match sides for reps)
RAISE FROM FLAT BENCH
open leg out 15 to 30 degrees and let hang down
to the floor. keep leg completely locked as you raise
and lower it on the hip flexor. and add loading with
change plate and a glute band.
3 sets: failure ( match sides for reps)
high bar squat loading with RFE on the ankle.
try to avoid laying foot back on a flat bench if possible
and onto the ankle only.
4 sets : 8-8-6-6 + drop 6
heels elevated in a close v stance and db
held palms up in a goblet position.
4 sets : 12-10-8-6
use the stance cues as follows each set
set 1 : feet together toes pushed down
set 2 : feet together toes up stiff
set 3 : hip width stance
set 4 : wide stance with knees open and
feet pointing out (cannonball)
4 sets : 20-20-20-20
set 1 : single legged
set 2 : feet together/feet plantar flexed
set 3 : feet together/dorsiflexed
set 4 : just outside hip width
4 sets : 20-20-20-20
6. DB ZOMBIE DUCK WALK LUNGE to
BODYWEIGHT DROP
start by doing very short stride lunges leading
with the same leg every step and drop to
your bodyweight after you hit the rx rep range.
you may not be able to even use db’s at this point.
2 sets : failure
*remember to do both sides each set and you’ll need a rest
period after each side if you do it right. should
annihilate you.