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
use a glute band tensioned to resist dorsiflexion
meaning toe to shin pull.
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
CHEST SUPPORTED SINGLE LEG HIP
using a flat bench maybe raised a little on
some bumper plates for leg clearance. let half your body hang off
one side and leg bends to 90 degrees. now imagine
you’re doing a machine abduction with a single
leg. do both sides.
2 sets : 10 to 15
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 —
this is a glute ham raise variation with
more of a fwd to backward emphasis going from
lengthening hamstring as you go fwd – to pulling
straight back as you shorten it. you will need to use
assistance. i set this up using a nordic glute ham
bench – but can be done with a low setting on a smith machine or a
lat pulldown with a plyo box out in front of it to hand support.
4 sets : failure
2.HIGH BAR BB SQUAT TO
SPOTTER ARM SET DEPTH
stance is just outside hip width with
toes slightly out and heels elevated. set
spotter arms at just below parallel squat depth.
1-2 warm up sets
4 sets : 10-8-6 – WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight on the bar and done without re-racking the weight
and using rest pauses.
rear foot elevated to ankle and bar is
held suspended under you below the the hips.
3 sets : 12-10-8
*do both stances each set
a glute pad on in at upper calf height. wedge yourself
between that and the floor so you feel anchored in.
drop hips straight down to create the flexion
across the quad and thrust up using a quad
3 sets : failure
5. SEATED MACHINE ADDUCTION
3 sets : 25-20-15
SEATED LEG EXTENSION SEQUENCE
using a hip width stance, follow these cues for
one giant set.
1 : lean fwd as you perform reps as listed
2 : sit back and perform reps to fatigue
3 : hold the last rep of sequence 2 at the top,
and you’ll be able to push your hips up in the
air and back down against this tension and
feel the muscle continue to be stressed.
1 set : 15 to 20 – fatigue – failure