Name: Playbook - Olivia Mogan - Quads / Calves
Uploaded: 2023-05-03T18:18:57.041Z
Duration: 45 min
Description: Quads / Calves

Day 1: Quads & Calves

1a. Squat 3x12
1b. Narrow heels elevated back squat 3x12

2. Eccentric dumbbell step ups 4x15 (each side)

3. Leg extension 4x12

4a. Sissy squat 3x15
4b. Calf raise 3x20

- 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

Barbell back squat

- Begin with bar positioned on your upper back and your heels elevated
- 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

Narrow heels elevated barbell back squat

Superset

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- SLOWLY step down and repeat 
- Complete desired reps then repeat on the opposite side

Eccentric dumbbell step up

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Seated leg extension

- Position the bar close to the bottom of the machine, on about the second hook
- Stand facing away from the machine with the back of your lower legs resting against the bar
- Squat down while keeping your torso as straight as possible
- Once you reach parallel, push yourself back up by pressing through your heels and midfoot

Sissy Squat

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Quads / Calves

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