Name: Playbook - Bridget Bollig - Quads & Calves Workout
Uploaded: 2023-11-22T12:19:29.688Z
Duration: 90 min
Description: Quads & Calves Workout

Quads & Calves 
- Squats 4x20
- Smith machine lunge 4x15-20
- Leg press 3x15 (superset)
- Leg extension 3x20
- Standing calf raise 3x10-15
- Seated calf raise 3x10-15

Belt squat

Smith Machine Reverse lunge

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

Quads & Calves Workout

Quads & Calves Workout

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