QUADS | HAMS | GLUTES
DYNAMIC WARM-UP MENU OPTIONS :
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 lateral stability
ATG SPLIT SQUAT STRETCH/MOBILIZATION
long split position driving knees over toes and
sitting down into split squat bottom position.
2 sets : x-x
SQUATTED INTERNAL/EXTERNAL HIP ROTATION
— SESSION —
SQUAT RECOVERY SEQUENCE ( HIGHER REPS )
take a big sumo stance on these and box set to
just below parallel. open hips out hard the entirety of each rep.
sit back into the squat on these. stay tight on the box touch.
*prog overload each set in succession
2. HACK SQUAT
hip width stance with toes straight fwd and hitting
as much depth as possible with good form. feet lower on
platform for more aggressive knee flexion.
4 sets : 12-10-8-6 + drop 6
3. JACKKNIFE SPLIT SQUAT FROM DEFICITS
use 2 small plyo boxes and a short split stance to
exaggerate the depth of the movement. i use 12 inch
boxes but is adjustable to the persons anatomy and
3 sets : 0-1 RIR
*bodyweight only bc these are horrible when you access a big
range on them.
set 1 : wide stance
set 2 :feet together
set 3 : hip width
3 sets : 15 to 25
*prog overload each set in succession as needed
5. SEATED LEG CURL
3 sets : 15 to 20
6. SEATED SINGLE LEG MACHINE
turned slightly sideways to increase the range of
stretch on the opening position.
3 sets : 15-15-15