Posterior-Focused Legs with Anika Erickson, CPT, CNC, GFI (she/her)

Warm-Up (flow through 2-3 x)

• World’s greatest stretch x5 each leg 
• Banded clam shells x15 each leg 
• Hip CARS x5 each leg 
• Banded glute bridge x15 

Workout

1. Sumo Deadlifts x 12,10,8,6 (building weight each set, last 1-2 reps of each set should be VERY CHALLENGING. Start with at least two warm up sets working up to your first working set of 12 reps. Rest 2-3 minutes between sets.)
2. Hip Thrusts 4x12 (12 heavy hip thrusts, straight into 15 Kas Bridges) 
1. Kas Bridges 4x15 Rest 2-3 minutes between sets.)
3. Wide Stance Leg Press 3x10 (Start with at least two warm up sets working up to your first working set of 10 reps. Rest 2 minutes between sets)  
4. Leg Curl Machine 4x10 
5. Abductions 3x12 
6. Abduction drop set x1 (start with a heavy weight, perform 10 reps, drop the weight, perform 10 more reps, continuously for 5 weight drops. Should be 50 reps)

Cool Down 

• Incline walk 
• Sauna 
• Foam roll 

Designed by Anika Erickson, CPT, CNC, GFI (she/her)