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 HEELS ELEVATED BB TIB RAISE
use hip thrust pad on bar so you can lay it on top
of your feet. i hook a heavy resistance band around the bar to hold onto
for stabilizing it. lift toes to shins.
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 —
a smith machine setup )
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. SUMO STANCE SMITH MACHINE SQUAT
WITH SUMO DEADLIFT HOLD
this one is gripped like a deadlift, but you are
squatting the weight. knees push out hard
as you sink down into squat. find a sumo
stance you can get those knees opened up over
the mid foot. key to glute drive is in external hip rotation.
3 sets : 15-12-10
now we are high bar squat loaded with stance inside hip width.
set box for as low of depth as you can maintain your footing.
having this safety will let you squat to your range and do so
4 sets : 10-8-6-4 + rack weight with long rest pause then try
for another rep or 2.
3 sets : 20-15-12
5. STANDING STRAIGHT LEG
cable cuffs around ankles with hook to
outside of ankle. set cable to a bit above hip height.
this one pulls in from a half splits position
on a lengthened adductor.
3 sets : 15 to 20
UNILATERAL SEATED LEG EXTENSION
3 sets : 25-20-15