Name: Playbook - Delaney Mestey-Jones - Quads and Calves
Uploaded: 2023-03-28T00:29:20.876Z
Duration: 45 min
Description: Quads and Calves

We will be focusing on squat movements, incorporating a leg press as well to target our calves and quadriceps.

Set the treadmill to a comfortable incline where you can still speak. Additionally, set the speed to comfortable but enough to warm your body.

Treadmill incline walk

Activate your muscles before beginning resistance training.

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge (1)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Activation

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Superset #1

- 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)

- Hold a single dumbbell, using other hand for support 
- On the same side as the dumbbell perform a single leg calf raise
- Pause at the top engaging your calf

Dumbbell calf raise (single)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on the other leg

Fire hydrants

Superset #2

- Lying on your back 
- Tuck one knee towards your chest
- Use your hands to pull the knee close to your body
- Breathe deeply through the stretch

Lying knee tuck stretch

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

1. Start on your hands and knees and bring your left knee forward and out to the left side.
2. Slide your right leg back and tuck your right toes under.
3. Spread your left toes, elongate the spine, and gaze up.
4. Stay in pigeon pose for 30 seconds to 1 minute, and then repeat with the opposite leg.