Day 5 is Quads and Calves! Get ready for a Quad pump, this one is a little bit more challenging but doable!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

As the reps decrease, increase the weight.

Barbell back squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell 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

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

Seated calf raise

Week 1 - Day 5
Quads & Calves

This was a great starter workout !! Loved ittt🔥

Tyler

Tina

Couldn’t do the last exercise but challenging. Thanks

Week 1 - Day 5 Quads & Calves

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