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 TIB RAISE
i have a tib bar but you can use a band
or hold a db between your feet.
3 sets: 15-15-15
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
STANDING CABLE HIP EXTERNAL ROTATION
3 sets : 25-20-15
(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
2. BB SLOW DESCENT WITH PAUSED
high bar squat loaded. use a hip width stance
with heels wedged. 5 second negative with a 1 second pause,
then explosive positive.
5 sets : 5-5-5-5-5
in the bottom (if you’re strong enough for that ).
stance will be shorter to create more knee over toe
angle on the quads.
4 sets : 12-10-8-6 + drop 6
4. SHORT STRIDE ZOMBIE STYLE
use super short and choppy strides while
staying spinally vertical. you will lead with
the same leg every step for the rx reps and then
change over to the other side.
3 sets : failure
5. SINGLE LEG 45 DEGREE BACK EXTENSION IN
off the toe box on the platform. if you can’t do this
train it bilaterally.
3 sets : 15-12-10 + drop 10
6. SEATED MACHINE ADDUCTION
3 sets : 20-15-12 + rest pause 6