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HOME: Quads & Calves + Abs

June 9

Quads & Calves + Abs

  1. Heel Elevated Goblet Squat – 12 reps – 5 sets

 

  1. Single Leg Box Squat – 10 reps each leg – 4 sets

Superset with

  1. Goblet Box Squat – 12 reps – 4 sets

 

  1. Bulgarian Split Squat – 10 reps each leg – 4 sets
  2. Dumbbell Walking Lunges – 20 reps (10 reps each leg) – 4 sets

 

  1. Squat Calf Raise – 12 reps – 4 sets

Superset with

  1. Calf Raises – 15 reps – 4 sets

 

Abs

3 exercise – 30 sec each – 3 rounds

  1. Side, Side, Middle Crunch
  2. Elevated Mountain Climber
  3. Crunch Leg Extension

 

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.

 

Single Leg Box Squat

Seated on a bench, hold the end a dumbbell with both palms in front of your chest. Holding one leg out in front of you, squat up with one leg & back down. Be sure to keep your core tight and not swing your body back and forth with each rep.

 

Goblet Box Squat 

Position your feet about shoulder width apart with your toes pointed slightly out & push up through your heals with each each rep. Make sure your knees are in aline with your ankles and not caving in as you stand up and also be sure sit all the way down each time and not just be touching the bench(this is why you see me lifting my feet at the bottom). Hold the weight close to chest right under your chin.

 

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.

 

Dumbbell 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.

 

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 exercise – 30 sec each – 3 rounds

  1. Side, Side, Middle Crunch
  2. Elevated Mountain Climber
  3. Crunch Leg Extension

Details

Date:
June 9
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