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HOME: Quads & Calves + Abs

June 13

Quads & Calves + Abs

  1. Goblet Squat – 12 reps – 4 sets
  2. Wide to Narrow Step Squats – 10 reps (count wide squats) – 4 sets
  3. Split Lunge – 10 reps each leg – 4 sets
  4. Squat to Calf Raise – 10 – reps – 3 sets
  5. Calf Raises – until failure – 4 sets

Abs

Follow Along my 10 min Ab Routine

 

Goblet Squat 

 

Wide to Narrow Step Squats 

With a dumbbell in each hand you are going to go back in fourth between wide stance and normal here. Before you step into each wide squat you are going to do a normal one first. So starting with a normal, step out with your right, then back to normal then step out with your left. When counting these reps count each wide 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.

 

Squat 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 

Leaning slightly into a wall or something else, perform calve raises by going all the way up on your toes and slowly back down to the ground. It’s important to do this slow and controlled getting the full range of motion each rep.

 

Abs

Follow Along my 10 min Ab Routine

Details

Date:
June 13
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