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 to 20
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
DYNAMIC WARM-UP MENU :
ATG SPLIT SQUAT
long stride and drifting as far front knee over toes
as possible. wedge the front foot heel to toe and make sure
you keep foot fully on the floor and wedge surface,
2 sets : 8 to 10
SIDE LYING CABLE HIP EXTERNAL ROTATION
side lying on flat bench with cuff just below the knee. top leg
hooks to pulley and you abduct up and open into external
rotation. the bench will be perpendicular to the
pulley centered on the bench.
2 sets : 10 to 15
— SESSION —
this is a mix of a nordic curl and a glider curl.
extend the legs while maintaining the torso position.
continue until your body is in a straight line and parallel to the floor.
pull yourself back to the starting position using your hamstrings.
3 sets : failure
2. BELT SQUAT
medium sumo stance
3 sets : 20-15-10 + rest pause 5
(REAR FOOT ELEVATION ON SMALL BOX OR OLY PLATE)
high bar loading with safety set to just above parallel quad to floor
position. stance is heels wedged and inside hip width.
4 sets : 7-6-5-4
for an upright torso squat. wedge the heels with a hip width stance.
you take 1 negative rep as slow as you can for 5-10 seconds –
and work to use the heaviest weight you can use. | inside hip
width stance sissy squat.
3 sets : 1 negative | failure on bodyweight
5. COPENHAGEN ADDUCTION
single leg adduction from bench/plyo box.
side plank arm position on flat bench with leg on a plyo box
that’s taller than the bench. this creates a large range of
3 sets : 8 to 10
SEATED LEG EXTENSION
stances as follows :
1 : just outside hip width
2 : inside hip width
3 : cannonball
3 sets : 20 t0 30