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HOME: Quads & Calves + Abs

June 16

Quads & Calves + Abs

  1. Heel Elevated Goblet Pulse Squat –8 reps – 5 sets
  2. Bulgarian Split Squat – 8 reps each leg with weight straight into 8 body weight reps (16 total) – 4 sets
  3. Step Ups – 10 reps each leg – 4 sets

 

  1. Walking Pulse Lunges (bodyweight) – 10 reps each leg – 4 sets

Superset with

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

 

  1. Calf Raises– 15 reps – 4 sets

 

Abs

3 exercises – 30 sec each – 3 rounds

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

 

Heel Elevated Goblet Pulse 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. 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.

 

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.

 

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.

 

Walking Pulse Lunges

Holding a dumbbell in each hand, step out forward into a lunge. Before coming all the way up come half way up, back down then all the way up. Or “pulse”. When stepping into your lunge you want to make sure you are landing heel first then toe. You don’t want your knee to be coming over your toes as you lunge forward, keep the weight in your heel and go straight up

 

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 Tucks
  2. Straight Arm Crunch
  3. Plank Knee Taps

Details

Date:
June 16
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