Name: Playbook - Brooke Passey - Quads and calves
Uploaded: 2023-03-09T03:55:53.358Z
Duration: 60 min
Description: Quads and calves

Exercises to target growth in your quads and calves. (Workouts also work other areas of the leg, just specifically focused on quads and calves).
*Includes cardio finisher. 

All sets should be performed until failure in order to achieve muscle growth. With the correct weight your max reps should be between 8 and 12!🫶🏼

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Hold dumbbell close to your body
- Push your hips back as you lower down 
- Reach parallel and come back up
- Engage core throughout

Dumbbell squats

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