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HOME: Quads & Calves + Abs

March 21

Quads & Calves + Abs

  1. Squat(dumbbells on shoulders) – 12,12,10,10 reps
  2. Split Lunge – 10 reps each leg – 4 sets
  3. Heel Elevated Goblet Pulse Squat – 8-10 reps – 4 sets
  4. Hip Flexor Raises – 20 reps (each leg) – 4 sets
  5. Squat Calf Raise – 10 reps – 4 sets
  6. Calf Raises – until failure – 4 sets

Abs

12 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Twist Crunch
  2. Plank Knee Taps
  3. Leg Drops
  4. Crunch Reach

 

Squat (dumbbells on shoudlers)

Start by holding dumbbells on your shoulders and place a band a couple inches above your knees. Push out against the band with your knees being sure to keep your weight in your heels. Also make sure you are keeping your chest up and your head forward.

 

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.

 

Heel Elevated Goblet Pulse Squat 

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. Adding a “pulse” here means before you come all the way up out of the squat, you are going to go back down after your get about half way up then al the way up and repeat.

 

Hip Flexor Raises

 

 

Squat Calf Raises

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

12 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Twist Crunch
  2. Plank Knee Taps
  3. Leg Drops
  4. Crunch Reach

Details

Date:
March 21
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