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
STANDING SINGLE LEG TIB RAISE
heel on edge of bench with glute band tension
resisting ankle dorsiflexion.
3 sets: 10 to 20
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
SEATED DB FROG POSITION
db’s loaded on knees and lifting upwards and
together using adductors. works good
on flat bench against a wall with vertical spine.
3 sets : 10 to 15
ANTERIOR CHAIN DEVELOPER
(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. this will maximally
train the entire anterior chain as well as show you your
3 sets: failure
heels wedged up with an inside hip width stance.
focus on staying in the bottom 2/3 of this one to
bias quads and not rest between every rep in the top.
4 sets : 8-8-8-8 + drop 8 + 8
medium sumo stance with feet
3 sets : 25-20-15 + rest pause 8
superset last 3 sets with
WALKING DUCK LUNGES
keep super short strides and stay low without
popping back up to roast the quads. keep torso vertical.
make friends with the bottom position here bc its gonna
wreck you. if you’re able to, you can lead leg on the toes sissy
3 sets : 16-16-16
*8 each leg and add loading if needed with db’s
use stances as follows :
sets 1 & 2 : heels in with knees and toes out
sets 3 & 4 : hip width stance toes straight up
4 sets : 20-15-20-15
4 sets : failure
5. SEATED MACHINE ADDUCTION
4 sets : 25-20-15-10