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 between
feet to load dorsiflexion.
3 sets: 25-20-15
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
DYNAMIC WARM-UP MENU :
LYING CABLE HIP FLEXOR RAISE
ankle cuffs with hook on the front of the ankle
and lying on the floor. you pull the knee up
into a squat position and return to
extension position. this will be just like a squat
2 sets : 10 to 15
SEATED MACHINE ABDUCTION with
LIGHT GLUTE BAND
3 sets : 25-20-15
side plank hip adduction from a bench or plyo box
3 sets : 20-15-12
2. HANGING BB BULGARIAN SPLIT SQUAT
bar is suspended under you inside of the
split position. rear foot elevated
5 sets : 4-4-4-4-4
feet touching with toes slightly out aka
cannonball stance | hold a hard flexed position
on the quads and repeat it 5 to 10 times.
4 sets : 15-12-10-8 + drop 10
4. LEG PRESS
hip width stance toes straight fwd. feet
middle of platform.
3 sets : 30-20-10 + rest pause fail at RPE 9
stance inside hip width with neutral
4 sets : 15-12-10-8
6. ANTERIOR CHAIN DEVELOPER
(bodyweight leg extension)
kneeling with a band or cable deload.
closed chain meaning hinging only at the
knee with entire torso in a straight line.
very simple movement yet incredibly
hard. just how i like it.
3 sets : failure