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HOME: Quads & Calves + Abs

January 5

Quads & Calves + Abs

  1. Walking Lunges – 10 reps each leg – 4 sets
  2. Heel Elevated Goblet Squat – 12,12,10,10,8,8 reps
  3. Bulgarian Split Squat –10 reps each leg – 4 sets

 

  1. Step Ups – 8 reps each leg – 4 sets

Superset with

  1. Squat Calf Raise – 10 reps – 4 sets

 

  1. Calf Raises – 15 reps – 4 sets

 

Abs

3 exercises – 30 sec each – 3 rounds

  1. Crunch & Twist
  2. Alternating Leg Drops
  3. Narrow & Wide Leg Crunch

 

Walking Lunges (hold dumbbells)

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.

 

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.

 

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.

 

Squat Calf Raise 

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

3 exercises – 30 sec each – 3 rounds

  1. Crunch & Twist
  2. Alternating Leg Drops
  3. Narrow & Wide Leg Crunch

Details

Date:
January 5
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