QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
POSTERIOR TOUCH UP
*roll out bottom of your feet with
a tennis ball
heel elevated and pulling toes to shin
SEATED SINGLE LEG BAND TIB RAISE
light glute band setup to resist ankle dorsiflexion
from edge of bench or get creative.
3 sets: 15 to 25
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
3 sets : failure ( match sides for reps)
SIDE LYING HIP RAISE
3 sets : failure ( match sides for reps )
(BODYWEIGHT LEG EXTENSION)
kneeling position on foam pad or yoga mat.
use a band or cable
deload to accommodate the loading as this is very
hard to lay back with a neutral spine.
3 sets: failure
inside hip width v stance
4 sets : 8-8-8-8 + drop 8 + rest pause 4
*if no hack machine just use elevated heels with same stance
and db’s, bb, or trap bar
rear foot elevated with high bar bb loading. make
sure the rear elevation is just below knee height if
3 sets : 15-12-10 + drop 10
(make sure you do both sides)
WITH FORWARD SHIFT IN THE BOTTOM
DRIVING KNEE OVER TOES
gonna need something to hang onto here
for stability and maybe some help. back leg is just laid down
on the tibialis side of calves and not bearing really any weight.
basically a single leg squat but in the bottom make sure you
push knee forward over the toes then drive up.
3 sets : 10 to 15
6. GLUTE HAM RAISE
4 sets : failure + rest pause fail last set
6. PRONE CHEST SUPPORTED CABLE LEG EXTENSION
(IF YOU HAVE A PARNTER)
lying on flat bench chest side supported and facing towards
cable set up above you. hook cable to ankle cuffs and then just
do a leg extension.
3 sets : 20-20-20
if you don’t have a partner :
INVERTED BAND QUAD EXTENSION
“downward dog extensions ”
use a big loop band as heavy as you can handle. band loops
around the back of your knees on the back end and the other
end is held under your hands on the front end in a push up position.
basically do a downward dog yoga position which will be a leg/quad
driven extension into the top and let knees bend into the bottom end>
its the toughest in the top extension and that’s what we want. itll destroy
you if you get it nailed down.
3 sets : failure