HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Wide to Narrow Side Step Squats – 10 reps (count wide squats) – 5 sets

2. Heel Elevated Bulgarian Split squat – 8 reps each leg – 4 sets

Superset with

3. Heel Elevated Goblet Squat – 10 reps – 4 sets

4. Walking Lunges – 30 reps – 4 sets
5. Sissy Squats – until failure – 4 sets
6. Calf Raises – until failure – 4 sets

Abs

10 min abs – Perform exercise 1-3 for 30 sec each – 5 rounds

1. Sit Up Press
2. Russian twist Crunch
3. Plank Pull Through

Wide to Narrow Side Step Squats 

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.

Heel Elevated Bulgarian Split squat

You can use a wedge here if your gym has one or you can use a weight plate. Place it pretty close to your bench so you are in a narrow lunge stance(targeting quads more). Keep your chest up during the exercise.

Heel Elevated Goblet Squat 

Using a wedge or weight plate to elevate your heels, position the 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.

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.

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.

Abs

10 min abs – Perform exercise 1-3 for 30 sec each – 5 rounds

1. Sit Up Press
2. Russian twist Crunch
3. Plank Pull Through