Name: Playbook - Caitie June - Quads & Calves
Uploaded: 2024-03-19T15:14:26.096Z
Duration: 45 min
Description: Quads & Calves

Lower body quad and calf focused day (you can also incorporate glutes if you so please) 

Elevated sumo squats
Front lunges
Leg extensions
Calf raises 

Glute options: (pick 2)
hip thrust 
Donkey kicks
Kickbacks
Banded abductions

- Elevate heels onto a weight plate or a ramp
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- 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

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

Calf raises (toes forward)

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Quads & Calves

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