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 GLUTE BAND TIB RAISE
using a glute band as tension against
single leg ankle dorsiflexion which is toe
to shin flexion.
3 sets: 20-20-20
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
SEATED MACHINE ABDUCTION WITH
GLUTE BAND JUST ABOVE KNEES
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
FROG POSITION HIP FLEXOR RAISE
legs in frog ( bottoms of feet together with hips open) with ass end right
to edge of bench. let your hips open with your legs dropping down
and this should put a torque on you. pull back into
the top position.
2 sets : 6 to 8 bodyweight reps
— SESSION —
Set up in a GHD (glute ham developer) with your knees bent, hips flexed
and torso parallel to the floor.
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 like a
3 sets : failure
2. UNILATERAL LEG PRESS
hip width single leg stance with foot
mid platform. you want to get as deep as you
can aiming your knee towards your armpit.
don’t push away explosively, but steadily.
3 sets : 8-8-8 ( last set take till mechanical failure )
feet low on platform and inside hip width stance
4 sets : 12-12-12-12
*increase effort each set
length. dropping straight down with a
3 sets : 6-6-6
5. SEATED FROG ADDUCTOR DB RAISE
seated on flat bench with feet in frog position and db’s
sitting on your adductors right up by the knees.
lower and raise by pulling upwards into hip adduction.
3 sets : 15 to 20
BODYWEIGHT LEG EXTENSION
kneeling hip width with vertical torso. closed chain
laying back across the knees. this means your knees up
to your neck are in a straight line as you lay back. use
a cable or a band deload.
3 sets : failure