Name: Playbook - Suzanne Svanevik - Glutes And Calf Workout
Uploaded: 2022-12-04T11:53:03.203Z
Duration: 70 min
Description: Glutes And Calf Workout

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Hold one hand with the dumbbell and the other as support on the rack
- Lean the upper body slightly forward when you go down for more stretch on the glutes and press up through the heel 
- 24 reps total (12L + 12R) reps x 4 sets

Dumbbell bulgarian split squat

- Attach an ankle strap to one ankle and hook it up to a low cable pulley.
- Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley.
- Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg.
- Grasp something for stability and place your free hand on your hip.
- 24 reps total (12L + 12R) x 4 sets

Cable hip abduction

- Push through the balls of your feet
- Engage your calves as you go up
- Increase the weight on each set

Standing calf raise

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

Seated calf raise

Glutes And Calf Workout

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Dominique Walker

Push Workout

My legs are on fire I love it! The seated calf raises killed me. 🔥

Eliana Georgiana

Calf raises at the end was brutal 🥵🔥

Glutes And Calf Workout

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