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
Up Next in Month 1
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At Home Chest 1
DB Chest Press 3x10
DB Flies 3x10
Push Ups 3x10 -
At Home Glutes & Hamstrings 1
Exercise 1: Banded Glute Bridge & Dumbbell RDL Superset
-Banded Glute Bridge with 3-second squeeze at top x10
-Dumbbell Romanian Deadlift (RDL) x10
3 setsExercise 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... -
At Home Quads 1
Exercise 1: Walking Lunge Superset
Weighted Walking Lunge x20
Bodyweight Walking Lunge x20
3 setsExercise 2: Heels Elevated Pause Goblet Squats
Heels Elevated Rack Hold Front Pause Squats x10
3 second pause at bottom, no pause at top
3 setsExercise 3: Split Squat Dropset
Do all on one side, t...
