Quads & Calves

Quads & Glutes

1. Back Squat – 12,12,10,10 reps
2. Step Ups – 8 reps each leg – 4 sets
3. Goblet Squat – 12 reps – 4 sets
4. Single Leg Deadlift – 10 reps each leg – 4 sets
5. Reverse Pulse Lunges – 6 reps each leg – 4 sets

Back Squat

Position your feet shoulder width with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. When placing the bar on your back you want to put it across your traps and shoulders, making sure you are in the center of the bar with your hands evenly placed on each side.

Step Ups 

The key here is slow and controlled. Hold the dumbbells above your shoulders you can rest them on your shoulders if you’d like. 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.

Goblet Squat 

Single Leg Deadlift

Reverse Pulse Lunges

Holding a dumbbell in each hand step back with one leg and bring your knee down to the ground creating a 90 degree angle with both legs. Wish this lunge we are adding a pulse so you are going to push up through the heel of your front foot coming half way up, back down into the deep lunge, then all the way back up to the starting position. Alternate legs each time. Keep your core tight and your torso straight. To engage this more in your glutes and hamstrings you can lean your torso forward a bit while in the lunge or your can engage your quads more but having your torso more upright and straight up.