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
SIDE LYING HIP RAISE ABDUCTION
3 sets : 25-20-15
rear foot elevated with front squat loading. use a shorter
stride to create more flexion. this one is very skill based.
4 sets : 4-4-4-4 + drop to bodyweight and fail
feet together stance with toes straight fwd.
get as sharp of drop in as possible with a vertical spine.
set up a box for a depth as low as you can go while
holding that upright position.
3 sets : 20-20-20
WITH HEELS WEDGED
the cues each set as follows :
set 1 : outside hip width stance with toes out
set 2 : hip width stance
set 3 : cannonball
3 sets : 10 to 15
4. (a) 45 DEGREE BACK EXTENSION | (b) GLUTE HAM RAISE
stance is close in plantar flexion | hip width stance
driving from plantar flexion off the platform.
a) 2 sets : 10 to 15
b) 2 sets : failure
5. SEATED BB GOOD MORNING
seated on box or bench with stance in a
medium sumo position. keep spine neutral as
you hinge forward.
3 sets : 10-10-10
6. SHORT STRIDE SISSY STYLE WALKING LUNGES OFF
stay on the toes and go slow – if you are out of
control on these – do them full footed on the floor.
3 sets : failure