Name: Playbook - Caitie June - Dumbbell Only Quads & Calves
Uploaded: 2024-03-19T15:14:25.727Z
Duration: 50 min
Description: Dumbbell Only Quads & Calves

Lower body: quads and calves focused. Dumbbell only- great for beginners or at home!

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Start with your back foot on a plate or platform 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up
-repeat on other side

Rear foot elevated split squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Dumbbell Only Quads & Calves

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