HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Heel Elevated Goblet Squat – 12,12,10,10,8,8 reps
2. Step Ups – 10 each leg – 4 sets
3. Single Leg Box Squat – 10 reps each leg – 4 sets

 

4. Static Split Squat – 10 reps each leg – 4 sets

Superset with

5. Walking Lunges – 10 reps each leg – 4 sets

 

6. Narrow Lunge on Toes – 10 reps each leg – 4 sets

Superset with

7. Calf Raises – 15 reps – 4 sets

 

Abs

3 exercises – 30 sec each – 3 rounds

1. Reach Knee Tuck
2. Straight Arm Crunch
3. Plank Knee Taps

 

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.

 

Step Ups 

The key here is slow and controlled. Focusing on one leg at a time step up and try your best not to let the other leg push off the ground, keep all your weight on the leg you are stepping up with. As you come back down to the ground you want to be as slow and controlled as possible, try your best not to let your leg land hard but rather setting in down softly. Make sure you are keeping a tight core to help with balance and stability. If this is difficult at first find something shorter than a bench or try without holding the weight.

 

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.

 

Static Split Squat

With one foot back behind you, get balanced keeping your weight in your front foot. You can do this exercise with a bar or holding dumbbells at your side. If you’re performing this with a barbell, hold the barbell between your legs leaning slightly towards your front foot. Focusing on one leg at a time perform all reps on one leg then switch.

 

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.

 

Narrow Lunge on Toes

Stagger your feet in a close stance, about one foot away from each other. Squeeze your calves and stay on high on your toes and slowly lower down. Try this first without weights then add light weight if you feel you can. Make sure you are keeping most your weight in your front foot and going straight 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. Reach Knee Tuck
2. Straight Arm Crunch
3. Plank Knee Taps