03
18
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
STANDING WALL TIB RAISE
heel on edge of bench with db held between feet.
3 sets: failure
superset with
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
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1. SEATED MACHINE ADDUCTION
3 sets : 30-20-10
3 sets : 30-20-10
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 15
*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 15
*GEAR TIP : ankle and wrist cuffs are amazing and versatile.
2. DB BULGARIAN SPLIT SQUAT
WITH FRONT FOOT WEDGED
rear foot elevated and front foot wedged with
heel elevated. make your stride a bit shorter so you
can come in sharp on the quads.
4 sets : 8-8-6-4 + drop 8
WITH FRONT FOOT WEDGED
rear foot elevated and front foot wedged with
heel elevated. make your stride a bit shorter so you
can come in sharp on the quads.
4 sets : 8-8-6-4 + drop 8
3. FEET TOGETHER HEELS ELEVATED
SMITH MACHINE FRONT SQUAT
elevated heels and arms crossed front
rack bar position
4 sets : 15-12-10-8 + drop 8
SMITH MACHINE FRONT SQUAT
elevated heels and arms crossed front
rack bar position
4 sets : 15-12-10-8 + drop 8
*QUAD TIP : a slant board is a game changer. even a 2×4
will work. people will stare that don’t understand, but wedging
the heels will let you squat deeper with a more upright spinal
position.
4. ANTERIOR CHAIN DEVELOPER
BODWEIGHT LEG EXTENSION
kneeling position hinging back across the knee
which puts a lot of stretch and tension on the quads.
you need to use a band or cable deload. keep a neutral
spine while doing this.
3 sets : failure + last set go hit a seated leg extension right
after and crank out some bonus reps
BODWEIGHT LEG EXTENSION
kneeling position hinging back across the knee
which puts a lot of stretch and tension on the quads.
you need to use a band or cable deload. keep a neutral
spine while doing this.
3 sets : failure + last set go hit a seated leg extension right
after and crank out some bonus reps
5A. GLUTE HAM RAISE
4 sets : failuresuperset with
4 sets : failuresuperset with
5B. LONG STRIDE SPLIT SQUAT
take a long stride position on this one with
back foot spiked on the toe.
3 sets : 12-12-12
Layout is trash guys. Sorry. The formatting needs updated from the source and they haven’t released updates that are overdue.
This one still nailed me 🙋♂️