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GYM: Quads & Calves + Abs

March 7

Quads & Calves + Abs

  1. Leg Press – 12 reps – 4 sets
  2. Goblet Squat to Front Lunge – 12 reps (count goblet squats) – 4 sets
  3. Leg Extensions – until failure – 4 sets
  4. Adductors – 12 reps – 4 sets
  5. Calf Raises – until failure – 4 sets

12 min Abs

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Twist Crunch
  2. Plank Knee Taps
  3. Leg Drops
  4. Crunch Reach

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.

 

Goblet Squat to Front Lunge 

 

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.

12 min Abs

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Twist Crunch
  2. Plank Knee Taps
  3. Leg Drops
  4. Crunch Reach

Details

Date:
March 7
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