GYM: Quads & Calves + Abs

Quads & Calves + Abs

1. Hack Squat (or leg press) 12,12,10,10 reps
2. Goblet Pulse Squat – 8 reps – 4 sets
3. Split Lunge – 8 reps each leg – 4 sets
4. Leg Extensions – 12 reps – 4 sets
5. Adductors – – until failure (choose a weight that lands you around failure at about 15 reps) – 3 sets
6. Calf Raises – until failure (choose a weight that lands you around failure at about 15 reps) – 4 sets

Abs

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

Hack Squat (or leg press)

Feet in a narrow position keep your back pressed against the pad the entire time.

Goblet Pulse Squat 

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.

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.

Abs

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