03
04
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

SEATED SINGLE LEG BAND TIB RAISE
heel on edge of bench with glute band tension against
toes to shin ankle dorsiflexion.
3 sets: 20 to 25

superset with

ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting

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1.  STANDING CABLE STRAIGHT LEG ADDUCTION
set cable at just above hip height in standing position.
ankle cuffs hooked to cable and pulling into the midline.
think of it as a half splits pulled back together.
3 sets :15 to 20
2.  LYING SINGLE LEG CABLE HIP FLEXION
lying on back with cable hooked to ankle cuff and pulling that
leg up into flexion, which will look like one half of a squat position.
3 sets: failure ( match sides for reps)**moral of the story with ankle/wrist cuffs – get them.
game changer for sure.
3 sets : 10 to 12
2. BACK FOOT ELEVATED &
FRONT FOOT WEDGE SPLIT SQUAT*
back foot elevated a few inches on a box or even a bumper plate.
front foot has heel elevated. you want a shorter stride and this
will force you into quad dominant squatting. loading can be
added with side held db’s
4 sets : 6-6-6-6 + drop 6 + rest pause 3
*rest pause will be in the top position of the exercise
and not a full rest pause. you may shut down here but
see what happens.
3. FEET TOGETHER LEG PRESS
place feet as low on platform and basically touching
in the middle. if you have the ability to go onto the
toes safely in the bottom you can get more flexion
out of the movement, but be protective of your knee
in this position.
4 sets : 30-25-20-15
4. SISSY SQUAT to ANTERIOR CHAIN
DEVELOPER (BODYWEIGHT LEG EXT.)*
hip width stance on toes and laying back into sissy
squat position. after you fail these, drop into a kneeling
position and do the bodyweight leg extension using
a band or cable deload for accommodating resistance.
3 sets : failure + failure
5. TOES ELEVATED DB RDL
set 1 : just outside hip width stance with toes out
set 2 : hip width toes straight fwd
set 3 : feet together
set 4 :cannonball ( heels together v stance )
4 sets : 12-12-12-12

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.

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