Name: Playbook - Nick G - Quads/Glutes/Calves
Uploaded: 2023-05-15T17:57:26.484Z
Duration: 75 min
Description: Quads/Glutes/Calves

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

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

Abductor machine

- Holding weight at your chest
- Step forward keeping your chest up and shoulders rolled back
- Lower back knee down
- Step forward into standing position

Weighted walking lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Lower slowly

Leg extensions

- 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 with Pause

Leg extension drop set

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Quads/Glutes/Calves

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