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GYM: Quads & Calves + Abs

June 16

Quads & Calves + Abs

  1. Heel Elevated Back Squat – 14,12,10,8,6 reps
  2. Hack Squat (or leg press) – 12 reps – 4 sets
  3. Bulgarian Split Squat – 10 reps each leg – 4 sets

 

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

Superset with

  1. Narrow Lunge on Toes – 10 reps each leg – 4 sets

 

  1. Calf Raise Machine – 15 reps – 4 sets

 

Abs

3 exercises – 30 sec each – 3 rounds

  1. Reach Knee Tucks
  2. Straight Arm Crunch
  3. Plank Knee Taps

 

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.

 

Bulgarian Split Squat

Stand 2 to 3 feet in front of a knee-high platform or bench and position your right leg behind you resting your foot flat on the bench. Slowly lower down towards the ground and back up. The further out you place your front foot, the more you will be engaging your hamstrings and glutes, the closer is it to the bench the more you will engage quads. Another factor is your chest. The more you slightly lean forward, you will engage hamstrings and glutes, and the more upright your torso is will be more quad focused.

 

Heel Elevated Goblet 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.

 

Narrow Lunge on Toes 

Stagger your feet in a close stance, about one foot away from each other. Squeeze your calves and stay on high on your toes and slowly lower down. Try this first without weights then add light weight if you feel you can. Make sure you are keeping most your weight in your front foot and going straight 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

3 exercises – 30 sec each – 3 rounds

  1. Reach Knee Tucks
  2. Straight Arm Crunch
  3. Plank Knee Taps

Details

Date:
June 16
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