GYM: Quads & Calves + Abs

Quads & Calves + Abs

1. Front Squat – 8 reps – 3 sets
2. Heel Elevated Back Squat – 8 reps – 3 sets

 

3. Leg Press – 12,12,10,10 reps

 

4. Split Lunge – 8 reps each leg – 3 sets

Superset with

5. Goblet Pulse Squat – 8 reps – 3 sets

 

6. Leg Press Calf Raise – 15 reps – 5 sets
7. Walking Lunges – 100 reps total (bodyweight)

 

Abs

Follow Along My 10 Min Abs 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.

 

Heel Elevated Back Squat

Using a wedge to elevate your heels, (or a weight plate) position your feet with your heels together (couple inches apart) & your toes pointing out, creating a “V” with your feet. As you squat down make sure your knees are going out and you’re squatting as low as you can.

 

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.

 

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.

 

Calf Raise

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.

 

Walking Lunges

 

Abs

Follow Along My 10 Min Abs Routine!