03
25
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 : 15 to 20
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)
3 sets : 8 to 12
*GEAR TIP : ankle and wrist cuffs are ideal
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 : 8 to 12
*GEAR TIP : ankle and wrist cuffs are ideal
2. REAR FOOT ELEVATED FRONT FOOT WEDGED
SPLIT SQUAT
rear foot elevated on a small platform or bumper plate (3-5 inches)
and front food wedged on a slant board ( or a 2×4 etc will work also)
try and keep your stride shorter so it throws your knee over toes for
quad bias.
4 sets : 10-8-6-4 + rest pause 2
SPLIT SQUAT
rear foot elevated on a small platform or bumper plate (3-5 inches)
and front food wedged on a slant board ( or a 2×4 etc will work also)
try and keep your stride shorter so it throws your knee over toes for
quad bias.
4 sets : 10-8-6-4 + rest pause 2
3. DB CANNONBALL GOBELT SQUAT
elevated heels and close v stance
4 sets : 8 to 12
elevated heels and close v stance
4 sets : 8 to 12
4. LEG PRESS
hip width stance and feet mid range on the
platform. add a band deload if applicable on your setup.
3 sets : 20 to 30
hip width stance and feet mid range on the
platform. add a band deload if applicable on your setup.
3 sets : 20 to 30
5A. GLUTE HAM RAISE/BODYWEIGHT LEG CURL
hip width stance
4 sets : failure
superset with
5B. SEATED LEG EXTENSION
stances as indicated each set
4 sets : 10 to 15