GYM: Quads & Calves + Abs

Quads & Calves + Abs

1. Front Squat – 10,10,8,8 reps
2. Leg Press – 12 reps – 4 sets
3. Split Lunge – 10 reps each leg – 4 sets
4. Leg Extensions – until failure – 4 sets
5. Adductors – until failure – 3 sets
6. Calf Raises – until failure – 4 sets

Abs

Follow Along my 10 min Ab Routine

Front Squat 

When holding the barbell, you want to make sure your fingers are under the bar, your elbows are out and you are holding it against your chest. If this is uncomfortable for you, you can also hold dumbbells or weight plate. Set your feet about shoulder width apart with your toes slightly pointed out. When squatting down your knees should be following your toes, slightly out and not caving in. It’s important to keep your chest up during the squat and not letting the weight pull you forward.

Leg Press 

Position your feet in a narrow and low stance on the platform. Make sure you are keeping your knees in line with your ankle and your back and glutes are staying on the seat the whole time.

Split Lunge 

Position yourself in a lunge stance with one leg about 2 feet out in front of you and the other about 2 feet behind you. Keeping your weight in you front foot heel, lower down to the ground and back up repeatedly. Do all the reps on one leg until you are finished then switch legs.

Leg Extensions 

Before starting this exercise a very important part is making sure the machine is adjusted right for you. The back on the seat can move forward and back, you want that to be set up so that the back of your knee is about 2 inches off the seat. Make sure to hold the handles and keep your glutes and back on the pads throughout the exercise. Simply bring your legs up and squeeze at the top, then slowly bring them back down getting the full range of motion.

Adductors

Calf Raises 

Hold onto the handles and position your toes on the end of the platform with a slight bend in your knees. Squeeze your calves with each rep. Keep your torso upright and your core tight. Your gym might have a different calve machine this but you can use whatever one they have. If they don’t have one, you can do standing ones holding 2 dumbbells. Keep your torso up right and core tight.

Abs

Follow Along my 10 min Ab Routine