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Lift At Home

M3 At Home Calves

16m

Jump Rope 3x30 seconds SUB: CALF RAISE PULSES FROM FLOOR 3X30 SEC
Single Leg Rack Hold Calf Raise 3x10/side
Rack Hold Split Squat Calf Raise 3x10/side SUB: BILATERAL RACK HOLD CALF RAISE X20

Up Next in Month 3

  • M3 At Home Chest
    16:59
    M3 At Home Chest

    M3 At Home Chest

    Crossover Push Up 3x5/side
    DB Push Up 3x10
    Single Arm DB Bench Press 3x10/side

  • M3 At Home Glutes & Hamstrings
    17:53
    M3 At Home Glutes & Hamstrings

    M3 At Home Glutes & Hamstrings

    Hip Hinge Step Ups 3x10/side SUB: Dumbbell RDL X10
    Tap the Bench Squats 3x10
    Barbell or DB Pause Hip Thrusts 3x10 with 3-second squeeze & slow eccentric

  • M3 At Home Quads
    16:07
    M3 At Home Quads

    M3 At Home Quads

    Rack Hold Squat 3x10
    Band Leg Extension 3x10/leg
    Goblet squats with 10 second Intraset isometric hold 3x10/leg

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