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HOME: Quads & Calves + Abs

June 6

Quads & Calves + Abs

  1. Heel Elevated Goblet Squat –12,12,10,10 reps
  2. Split Lunge – 10 reps each leg – 4 sets
  3. Walking lunges – 30 reps – 3 sets
  4. Hip Flexor Raises – 25 reps each leg – 3 sets
  5. Sissy Squats – 10 reps – 3 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. Alternating V Up
  2. Side to Side Leg Crunch
  3. Plank Dumbbell Reach
  4. Russian Twist Leg Crunch

 

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.

 

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.

 

Hip Flexor Raises

 

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

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

  1. Alternating V Up
  2. Side to Side Leg Crunch
  3. Plank Dumbbell Reach
  4. Russian Twist Leg Crunch

Details

Date:
June 6
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