HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Wide to Narrow Squat Steps– 10 reps (count narrow squats) – 4 sets
2. Goblet Squat to Front Lunge – 12 reps (count front lunges) – 4 sets
3. Walking Lunges(holding dumbbells) – 30 reps – 3 sets
4. Hip Flexor Raises – 20 reps each leg – 3 sets
5. Sissy Squats – 10 reps – 3 sets

6. Calf Raises – until failure – 4 sets

10 Min Lower Abs

Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

1. Leg Drops
2. V Up
3. Leg Crunches
4. Full Body Crunches
5. Alternating Leg Drops

Wide to Narrow Squat Steps

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.

Goblet Squat to Front Lunge 

Walking Lunges(holding dumbbells) 

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.

Hip Flexor Raises 

Sissy Squats 

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.

10 Min Lower Abs

Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

1. Leg Drops
2. V Up
3. Leg Crunches
4. Full Body Crunches
5. Alternating Leg Drops