GYM: Quads & Calves + Abs

Quads & Calves + Abs

1. Heel Elevated Back Squat – 10,10,8,8,6,6 reps
2. Leg Press – 10 reps – 5 sets
3. Split Lunge – 8 reps each leg – 4 sets

 

4. Goblet Squat – 12 reps – 4 sets

Superset with

5. Walking Lunges – 10 reps each leg – 4 sets

 

6. Squat to Calf Raise – 10 reps – 3 sets

Superset with

7. Calf Raises – 15 reps – 3 sets

 

Abs

Follow Along my 10 min an routine!

 

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 Squat

 

Walking Lunges 

Step out so your knee is bent in a 90 degree angle, your back knee should be in about a 90 degree angle as well. Push up through your front heel bring your back leg up. Repeat with the other leg. Make sure your are keeping your core tight and your torso up straight.

 

Squat to Calf Raise

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 

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 an routine!