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 DB TIB RAISE
heels on edge of bench with db held in between
feet to resist ankle dorsiflexion.
3 sets: 20 to 25
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
WARM-UP MENU :
ATG SPLIT SQUAT
use a wedged front foot on the heel and
a very long stride in which you push knee
forward as you sink into the squat. make
sure you are stretching your hip flexor as
opposed to just arching your back.
2 sets : 10-10
COPENHAGEN ADDUCTION with
BANDED KNEE FLEXION
single leg adduction from a side plank position,
in the top position of the adduction, pull your knee in
using the hip flexor ( think reverse squatting motion ) .
3 sets : failure
SEATED MACHINE ABDUCTION with
LIGHT GLUTE BAND
2 sets : 20 to 30
DB COSSACK SQUAT
done in sumo stance rocking into the side as
you squat down to primarily open up the
2 sets :
ADD ON : posi band tension
just outside hip width stance with
toes out and heels wedged.
4 sets : 12-10-8-6 + long rest pause (30 seconds) then
use same 6 rep weight with 3 second negatives, 1 second pause, then
foot mid to low on platform and hip
3 sets : 15-15-15
*do both sides
3. CABLE ASSISTED SISSY SQUAT to
ANTERIOR CHAIN STRETCH
use the cable and a d grip attachment to assist
and stabilize a knees over toes squat off the toes. a
bodybuilding classic thats very tough to do.
hip width stance on the toes.
3 sets : failure | stretch position till failure
*the stretch is just the bottom of a bodyweight
use a slight decline holding db between feet.
put a weight plate under one end of bench to create
the reverse decline position.
2 sets : 10 to 15
BODYWEIGHT LEG CURL
(see my instagram reels)
setup using a smith machine or a rack with
the legs locked in on the feet. you want an obtuse
angle in your wedged position to bias the hamstrings more.
you’ll want a tall plyo box also for torso clearance to the floor.
use a narrow stance to blast the hamstrings.
2-3 sets : failure
*if you can’t set this up, just do 2 more sets of the standing leg curl
5. SEATED MACHINE ADDUCTION
3 sets : 25-20-15