Name: Playbook - Brad and Jess Gouthro - 15 Minute Calves Thickening Workout
Uploaded: 2022-12-26T14:16:11.928Z
Duration: 15 min
Description: 15 Minute Calves Thickening Workout

Complete all the reps and sets of each calf exercise before moving onto the next exercise.

Tempo: 1111
Reps: 30 (10 straight, 10 toes out, 10 toes in)

1. Place the balls of your feet on the platform and position your shoulders underneath the shoulder pads.
2. To target different sides of the calves, you can keep your toes straight to target the overall gastrocnemius. With toes in, you’re targeting the outside, and with toes out, you’re targeting the inside.
3. With your knees slightly bent and stationary, raise your heels as high as you can while giving your calves a strong contraction.
4. Pause for a moment at the top, then under control, slowly lower your heels to give your calves a good stretch, then repeat.
5. You knees should stationary throughout the range of motion meaning there is no movement at the knees during the raising or lowering of the heels.
6. Repeat.

Standing Machine Calf Raises (Toes Straight, Out, In)

Tempo: 1111
Reps: 30 (10 toes straight, 10 toes out, 10 toes in)

1. Sit down on the seat, and place your thighs underneath the pads and the balls of your feet on the step.

2. Press through the step to raise as high as you can by fully extending your ankles.

3. Feel a good contraction, then slowly lower your heels as far as your can without resting them on the floor.

4. Repeat for reps.

Seated Calf Raise (Toes Straight, Out, In)

Tempo: 1111
Reps: 30 (10 toes straight, 10 toes out, 10 toes in)
1. Sit down at a leg press machine and place the balls of your feet at shoulder width on the platform in front of you.
2. You can use various foot placements to target different parts of your calf muscles, such as toe forward which equally targets the overall calf muscle, toes pointed out, which places more emphasis on the inner calf muscle, and toes pointed in, which places more emphasis on the outter calf muscle.
3. Press the platform away from you so your legs are fully extended without locking your knees.
4. Now press the platform away from you with the balls of your feet by extending your ankles and raising your heels and flexing your calf muscle.
5. Your knee should remain stationary and not bend during the calf press.
6. Pause during the contraction, then under control slowly lower the weight by bending your ankles, lowering your heels, and stretching the calf muscle.
7. Repeat.

Calf Press On Leg Press

Tempo: 1111
10 reps/leg
1. Attach a handle to the cable pulley and set it to the lowest setting.
2. Sit down facing a cable machine with your legs extended, then place the handle over one foot.
3. Flex your ankle by raising your toes towards yourself.
4. Hold for a 1 second contraction, then extend your ankle to point your toes.
5. Repeat all the reps on one leg, then switch legs and repeat.

Seated Cable Tibialis Raise

15 Minute Calves Thickening Workout

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Apr. 22: Firm - Gym & Home

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

Apr. 20: Low - Home

Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

Mar. 22: Pull It - Home

Mar. 22: Pull It - Gym

Mar 21: Meal Prep + Recovery

15 Minute Calves Thickening Workout

More workouts from Brad and Jess Gouthro