Exercise 1: Seated Calf Raise with DBs on knees and a plate or step under balls of feet
3 sets of:
10 with pause at bottom, explode to top
10 pulses at the top
10 regular with no pause at top or bottom
Exercise 2: Seated Calf Raise with Dumbbell on Knees and a plate or step under balls of feet
3 sets of:
10 with toes inward
10 with toes outward
Exercise 3: Standing Single Leg Calf Raise- ball of foot on block/plates/step, lightly holding onto wall or structure for support
3 sets of (per leg):
10 with pause at bottom, explode to top
10 pulses at the top
10 regular with no pause at top or bottom
DB Chest Press 3x10
DB Flies 3x10
Push Ups 3x10
Exercise 1: Banded Glute Bridge & Dumbbell RDL Superset
-Banded Glute Bridge with 3-second squeeze at top x10
-Dumbbell Romanian Deadlift (RDL) x10
3 sets
Exercise 2: Cook Hip Lift & Single Leg RDL Superset
-Cook Hip Lift with 3-second squeeze at top x10/leg
-Single Leg RDL x10/leg
3 set...
Exercise 1: Walking Lunge Superset
Weighted Walking Lunge x20
Bodyweight Walking Lunge x20
3 sets
Exercise 2: Heels Elevated Pause Goblet Squats
Heels Elevated Rack Hold Front Pause Squats x10
3 second pause at bottom, no pause at top
3 sets
Exercise 3: Split Squat Dropset
Do all on one side, t...
