Caroline Girvan - QUINTESSENTIAL Quads and Calves Workout | EPIC Endgame Day 41
Quads, calves, then a finisher combining a squat hold with calf raises! It’s going to be a solid session on the lower body! For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book! The dumbbells I am using for your reference are 12.5kg each! The timer will be on for a majority of the workout 1 minute per exercise with 20 seconds rest! Most of the exercises will be performed for 2 sets and this applies to single side work such as kneel to squat where we will do one side, then switch and we then repeat this once more! Where the staple appears, this will only be for 1 set at a time!! SLOW ECCENTIC HEEL ELEVATED SQUAT SLOW ECCENTIC HEEL ELEVATED SQUAT PAUSED HIGH SQUAT PAUSED HIGH SQUAT STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) ELEVATED LUNGE (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 1 1/2 REP ELEVATE SQUAT 1 1/2 REP ELEVATE SQUAT ELEVATED STAGGER SQUAT (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) B/W ELEVATED KNEEL TO SQUAT SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) RAISE - PULSES - RAISE - HOLD - RAISE - PULSES - RAISE STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) SQUAT ROCKS SQUAT ROCKS STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) FINISHER! 100 x CALF RAISES IN A SQUAT HOLD! I have really loved the combination of quads & calves in this program! We don’t train calves or quads specifically often but when we do, we do it good! Let’s begin week 9! #carolinegirvan
Quads, calves, then a finisher combining a squat hold with calf raises! It’s going to be a solid session on the lower body! For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book! The dumbbells I am using for your reference are 12.5kg each! The timer will be on for a majority of the workout 1 minute per exercise with 20 seconds rest! Most of the exercises will be performed for 2 sets and this applies to single side work such as kneel to squat where we will do one side, then switch and we then repeat this once more! Where the staple appears, this will only be for 1 set at a time!! SLOW ECCENTIC HEEL ELEVATED SQUAT SLOW ECCENTIC HEEL ELEVATED SQUAT PAUSED HIGH SQUAT PAUSED HIGH SQUAT STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) ELEVATED LUNGE (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 1 1/2 REP ELEVATE SQUAT 1 1/2 REP ELEVATE SQUAT ELEVATED STAGGER SQUAT (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) B/W ELEVATED KNEEL TO SQUAT SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) RAISE - PULSES - RAISE - HOLD - RAISE - PULSES - RAISE STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) SQUAT ROCKS SQUAT ROCKS STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) FINISHER! 100 x CALF RAISES IN A SQUAT HOLD! I have really loved the combination of quads & calves in this program! We don’t train calves or quads specifically often but when we do, we do it good! Let’s begin week 9! #carolinegirvan