HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Heel Elevated Goblet Squat – 10,8,8,6,6 reps

2. Sissy Squats – 10 reps – 4 sets

Superset with

3. Walking Lunges – 20 reps – 4 sets

4. Heel Elevated Bulgarians – 8 reps each leg – 4 sets
5. Squat Calf Raise – 12 reps – 4 sets
6. Calf Raises – 15 reps – 5 sets

Abs

3 exercises – 30 sec each – 3 rounds

1. Crunch & twist
2. Alternating Leg Drops
3. Narrow & Wide Leg Crunch

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.

Sissy Squats

Walking Lunges 

Step out so your knee is bent in a 90 degree angle, your back knee should be in about a 90 degree angle as well. Push up through your front heel bring your back leg up. Repeat with the other leg. Make sure your are keeping your core tight and your torso up straight.

Heel Elevated Bulgarians

You can use a wedge here if your gym has one or you can use a weight plate. Place it pretty close to your bench so you are in a narrow lunge stance(targeting quads more). Keep your chest up during the exercise.

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

3 exercises – 30 sec each – 3 rounds

1. Crunch & twist
2. Alternating Leg Drops
3. Narrow & Wide Leg Crunch