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HOME: Quads & Calves + Abs

April 25

Quads & Calves + Abs

  1. Heel Elevated Goblet Squat – 12 reps – 4 sets
  2. Split Lunge – 10 reps each leg – 4 sets
  3. Step Ups – 8 reps each leg – 4 sets
  4. Hip Flexor Raises – 20 reps each leg – 4 sets
  5. Calf Raises – until failure – 4 sets

Abs

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 Crunch
  5. Alternating Leg Drops

 

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.

 

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.

 

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.

 

Hip Flexor Raises 

 

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

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 Crunch
  5. Alternating Leg Drops

Details

Date:
April 25
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