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HOME: Quads & Calves + Abs

June 2

Quads & Calves + Abs

  1. Heel Elevated Goblet Pulse Squat – 8 reps – 5 sets
  2. Bulgarian Split Squats – 10 reps each leg – 4 sets
  3. Step Ups – 12 reps each leg – 4 sets

 

  1. Alternating Forward Lunge – 8 reps each leg – 4 sets

Superset with

  1. Jump Lunges – 20 reps – 4 sets

 

  1. Squat Calf Raises – 12 reps – 4 sets

Superset with

  1. Calf Raises – 15 reps – 4 sets

 

Abs

  1. Crunch Shoulder Press
  2. Crunch Under & Over
  3. Plank Toe Touch
  4. Reach Leg Drop
  5. Above Head Sit Up

 

Heel Elevated Goblet Pulse Squat

Stand the dumbbell up on its side and position your heels together on top of it. (you can also use a weight plate or wedge if that’s more comfortable) Position the other dumbbell in your palms comfortably and hold it close to your chest under your chin. Keep your chest up and your torso upright. Make sure you are pushing your knees out and not letting them cave in, I point my toes slightly out to help this. If you have never done this exercise before, don’t hold the weight until you feel comfortable. Adding a “pulse” here means before you come all the way up out of the squat, you are going to go back down after your get about half way up then al the way up and repeat.

 

Bulgarian Split Squats 

Stand 2 to 3 feet in front of a knee-high platform or bench and position your right leg behind you resting your foot flat on the bench. Slowly lower down towards the ground and back up. The further out you place your front foot, the more you will be engaging your hamstrings and glutes, the closer is it to the bench the more you will engage quads. Another factor is your chest. The more you slightly lean forward, you will engage hamstrings and glutes, and the more upright your torso is will be more quad focused.

 

Step Ups 

The key here is slow and controlled. Focusing on one leg at a time step up and try your best not to let the other leg push off the ground, keep all your weight on the leg you are stepping up with. As you come back down to the ground you want to be as slow and controlled as possible, try your best not to let your leg land hard but rather setting in down softly. Make sure you are keeping a tight core to help with balance and stability. If this is difficult at first find something shorter than a bench or try without holding the weight.

 

Alternating Forward Lunge

With a dumbbell in each hand step into a forward lunge alternating legs each rep. As you step forward, this shouldn’t be a huge step, but instead a small narrow stance lunge.

 

Jump Lunges 

Start in a lunge position with one leg out on front of you and the other back behind you. As you come up from the lunge you are going to explode up and switch legs. If the jump is difficult for you right row start with alternating forward lunges.

 

Squat Calf Raises

With your feet about hips width apart and a dumbbell in each hand, squat down as low as you can keeping your weight in your heels. As you come up from the squat you are going to go all the way up on your toes, squeezing your calves for a second before squatting back down.

 

Calf Raises 

Leaning slightly into a wall or something else, perform calve raises by going all the way up on your toes and slowly back down to the ground. It’s important to do this slow and controlled getting the full range of motion each rep.

 

Abs

Perform exercises 1-5 for 40 sec each with a 20 sec rest in between – 2 rounds 

  1. Crunch Shoulder Press
  2. Crunch Under & Over
  3. Plank Toe Touch
  4. Reach Leg Drop
  5. Above Head Sit Up

Details

Date:
June 2
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