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 DB TIB RAISE FROM EDGE
db is held in your feet with heels on edge of bench
to resist ankle dorsiflexion.
3 sets : 25-20-15
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
*this is good for the ankles and laterally stability
DYNAMIC WARM-UP MENU :
DB/KB SUMO SQUAT TO
spend some time sitting in the bottom to establish
a decent position in the squat bottom. if you can’t hold
a bottom position, it means you can’t squat – and probably
2 sets : 8 to 10
SIDE PLANK CABLE STRAIGHT
ankle cuff with hooks to outside of ankle with
pulley set to slightly up above you to allow full
range of tension. side plank position with line of
pull right above ankle. imaging doing a resisted
half splits from a side plank.
2 sets : 10 to 15
— SESSION —
legs at 90 degrees and pulling inward towards
the midline. i use two benches parallel to each other
to create more range of motion capability.
3 sets : failure ( match sides for reps )
2. LYING DB LEG CURL TO GHR
lying chest supported on flat bench. db is held
in feet with knees right off the edge of bench.
do the leg curl to a contraction, then pick up your
upper body. this will drop the force more into
the bottom end increasing the contraction
4 sets : 6 to 8
3. DEAD STOP BB BACK SQUAT
hip width stance with toes at comfortable angle
for your squat. set spotter arms at your parallel
depth. every rep will touch the bottom position.
use a couple warm up sets
4 sets : 8-8-8-20
4 sets : 6-6-5-45. SEATED LEG EXTENSION WITH
FWD HINGE ON CONTRACTION
at the top of every rep you’ll sit fwd into
it to increase the contraction into the quads.
use stances as follows each set :
set 1 : hip width with toes inward
set 2 : cannonball v stance with toes out
set 3 : just outside hip width toes relaxed
set 4 : hip width toes relaxed + sit fwd on the contraction
4 sets : 10 to 15
6. ASSAULT BIKE/AIR BIKE SPRINTS
this will create a lot of quad demand metabolically
as legs are going to be very fatigued at this point. this will
pump a lot of blood into already pumped muscles.
3 sets : work to a 8/10 speed for you and sustain
as long as you can. that’s 1 set. rest and repeat.