GYM: Quads & Calves + Abs

Quads & Calves + Abs

1. Heel Elevated Back Squat – 12,10,10,8,8 reps

2. Heel Elevated Bulgarian Split squat – 8 reps each leg – 4 sets

Superset with

3. Heel Elevated Goblet Squat – 10 reps – 4 sets

4. Hack Squat (or leg press) – 12,12,10,10 reps
5. Leg Extensions – until failure – 4 sets
6. Calf Raises – until failure – 4 sets

Abs

10 min abs – Perform exercise 1-3 for 30 sec each – 5 rounds

1. Sit Up Press
2. Russian twist Crunch
3. Plank Pull Through

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.

Heel Elevated Bulgarian Split squat

You can use a wedge here if your gym has one or you can use a weight plate. Place it pretty close to your bench so you are in a narrow lunge stance(targeting quads more). Keep your chest up during the exercise.

Heel Elevated Goblet Squat 

Using a wedge or weight plate to elevate your heels, position the 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.

Hack Squat (or leg press) 

Each reps should be slow and controlled, place your feet high and wide on the platform and make sure you are are pushing up through your heels with each rep. Your knees should be in aline with your ankles never caving in.

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.

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

10 min abs – Perform exercise 1-3 for 30 sec each – 5 rounds

1. Sit Up Press
2. Russian twist Crunch
3. Plank Pull Through