Loading Events

« All Events

  • This event has passed.

GYM: Quads & Calves + Abs

June 2

Quads & Calves + Abs

  1. Heel Elevated Back Squat – 14,12,10,8,6 reps
  2. Hack Squat (or Leg Press) – 10 reps – 5 sets

 

  1. Static Spilt Lunge – 12 reps each leg – 4 sets

Superset with

  1. Heel Elevated Goblet Pulse Squat – 8 reps – 4 sets

 

  1. Leg Extensions – 14,12,10,8,6 reps going up in weight each set

 

  1. Squat Calf Raises – 12 reps – 4 sets

Superset with

  1. Calf Raise Machine – 15 reps – 4 sets

 

Abs

Perform exercises 1-5 for 40 sec each with a 20 sec rest in between – 2 rounds 

  1. Crunch Shoulder Press
  2. Crunch Under & Over
  3. Plank Toe Touch
  4. Reach Leg Drop
  5. Above Head Sit Up

 

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.

 

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.

 

Static Spilt Lunge

With one foot back behind you, get balanced keeping your weight in your front foot. You can do this exercise with a bar or holding dumbbells at your side. If you’re performing this with a barbell, hold the barbell between your legs leaning slightly towards your front foot. Focusing on one leg at a time perform all reps on one leg then switch.

 

Heel Elevated 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.

 

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.

 

Squat Calf Raises 

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 Raise Machine 

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

  1. Crunch Shoulder Press
  2. Crunch Under & Over
  3. Plank Toe Touch
  4. Reach Leg Drop
  5. Above Head Sit Up

Details

Date:
June 2
Shopping Cart
Scroll to Top