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GYM: Quads & Calves + Abs

March 23

Quads & Calves + Abs

  1. Back Squat – 14,12,10,8,6 reps
  2. Heel Elevated Goble Squat – 12 reps – 5 sets
  3. Split Lunge – 10 reps each leg – 4 sets
  4. Leg Press – 12 reps – 4 sets

 

5. Squat to Calf Raise – 10 reps – 4 sets

Superset with

  1. Calf Raise – 15 reps – 4 sets

 

Abs

12 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Mountain Climbers
  2. Leg Drops
  3. Bicycles
  4. Plank Dips

 

Back Squat

Position your feet shoulder width with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. When placing the bar on your back you want to put it across your traps and shoulders, making sure you are in the center of the bar with your hands evenly placed on each side.

 

Heel Elevated Goble 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.

 

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 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.

 

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 Raise 

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. Mountain Climbers
  2. Leg Drops
  3. Bicycles
  4. Plank Dips

Details

Date:
March 23
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