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
STANDING WALL TIB RAISE
heel on edge of bench with db held between feet.
3 sets: failure
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
3 sets : 30-20-10
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.
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
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
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
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