Dos:
- Isometric seated light weight on feet leg extension 2-3 sets (hold as much as possible)
- Farmers Walk light weighted 2-3 sets (as much round as possible)
- Seated light weight on knees calf raises AMRAP
- Seated light weight on knees soleus raises AMRAP
- Light weight good mornings for hamstrings activation
- Lying 90-degree hamstrings stretching
- Legs lying on floor Ab crunches
- Legs straightened lower Ab crunches
- Air squats (limited volume & frequency)
- Standing free calf raises (limited volume & frequency)
Don’ts:
- Squats
- Lunges
- Sumo squats
- Heavy standing calf raises
- Standing weighted full ROM hamstrings deadlift
- Leg raised up Ab crunches
- Ab bicycles
- Ab tuck presses
- Heavy weighted farmers walk
- Dynamic mobility exercises
- Zumba or Dancing
- Yoga
- Heavy conventional Deadlift
- Heavy Bent over rows
- Curtsy curls
- Weighted glutes exercises
No comments:
Post a Comment