QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
HIP INTERNAL & EXTERNAL ROTATION
SINGLE LEG SQUAT OFF BLOCKS
POSTERIOR TOUCH UP
*roll out bottom of your feet with
a tennis ball
SEATED DB TIB RAISE
heel on edge of bench with db held between feet.
3 sets: 20 to 25
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
single leg adduction bridging 2 benches. basically
a fixed side plank position and a hip adduction with the
top leg which is bent to 90 degrees and driving laterally
into the knee and ankle to power the adduction.
3 sets : failure
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)
3 sets : 10 to 12
*GEAR TIP : ankle and wrist cuffs are amazing and versatile.
elevated heels on wedge or change plates, etc.
stance will be just inside shoulder width. i like to set
up inside a rack so you can set safeties and shoot for
4 sets : 5-5-5-5 + drop 5
elevated heels with feet together and bar is held behind you
as you try and stay upright to trash your quads. use any lighter
4 sets : 10 to 15
experiment with dorsi and plantar flexion
3 sets : 30-20-10 + drop 10 + drop 10
in plantar flexion ( calves flexed)
4 sets : 10-10-10-10
superset last 3 sets with
5B. BULGARIAN SPLIT SQUAT
rear foot elevated and crank out the reps.
prob gonna have to bodyweight them or use
light db loading.
3 sets : 15 to 20