03
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
SEATED DB TIB RAISE
heel on edge of bench with db held between feet.
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. 2 BENCH COPENHAGEN ADDUCTION
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
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
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)
3 sets : 10 to 12
*GEAR TIP : ankle and wrist cuffs are amazing and versatile.
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.
2. BB HIGH BAR WEDGE SQUAT
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
depth.
4 sets : 5-5-5-5 + drop 5
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
depth.
4 sets : 5-5-5-5 + drop 5
3. FEET TOUCHING BB/EZ BAR HACK SQUAT
elevated heels with feet together and bar is held behind you
as you try and stay upright to trash your quads. use any lighter
elevated heels with feet together and bar is held behind you
as you try and stay upright to trash your quads. use any lighter
bar you need to or even bodyweight if these nail you.
4 sets : 10 to 15
4 sets : 10 to 15
4. SEATED LEG EXTENSION
experiment with dorsi and plantar flexion
3 sets : 30-20-10 + drop 10 + drop 10
experiment with dorsi and plantar flexion
3 sets : 30-20-10 + drop 10 + drop 10
5A. LYING LEG CURL
in plantar flexion ( calves flexed)
4 sets : 10-10-10-10
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