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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M1 At Home Chest
DB Chest Press 3x10
DB Flies 3x10
Push Ups 3x10 -
M1 At Home Glutes & Hamstrings
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 setsExerc...
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M1 At Home Quads
Exercise 1: Walking Lunge Superset
Weighted Walking Lunge x20 SUB: DB SUMO SQUAT X10
Bodyweight Walking Lunge x20 SUB: BODYWEIGHT SUMO SQUAT X10
3 setsExercise 2: Heels Elevated Pause Goblet Squats SUB
Heels Elevated Rack Hold Front Pause Squats x10
3 second pause at bottom, no pause at top
3...
