QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
*roll out bottom of your feet with
a tennis ball
heel elevated and pulling toes to shin
SEATED SINGLE LEG BAND TIB RAISE
glute band around foot and anchored to
resist dorsiflexion. a glute band works
well for this and heel on edge of bench or
3 sets: 20-20-20
STANDING PRONATED AND SUPINATED
25lb weight plate with toes elevated on there and
toes out 45 degrees driving into pronation ( inward )
2 sets : 15-15
2 25lb weight plates with toes elevated and heels out 45
degrees driving into supination ( outward )
2 sets : 15-15
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 : 15 to 20
sumo stance squat side to side
to open up the internal hip structures. should
feel like the half splits kinda when done right.
2 sets : 8 to 12
— SESSION —
db loaded in opposite hand as working
leg. back leg kicks back behind you as
you hip extend on the front end with loading.
3 sets : 8-8-8
2.FEET TOGETHER BB FRONT SQUAT
feet together and wedged at the heels. keep
torso upright and squat as deep as you can
while maintaining that.
4 sets : 12-10-8-6 + drop 6
rear foot elevated to the ankle. db’s
4 sets : 8-8-8-8
knees over toes as much as you can handle.
you will leave the heel completely to the
toes so stay in complete control. use something
to hang onto for stability.
3 sets : failure
5. SEATED MACHINE ADDUCTION
3 sets : 15-15-15
KNEELING QUAD STRETCHES
kneeling in bodyweight leg extension position
and laying back to stretch the anterior chain. hold the
bottom position as long as you can.
3 sets : stretch failure