Legs and Calve Workout

This weeks Workout of the Week will focus on your Legs/calves .

1min Rest in-between sets unless specified

Exercise 1 2 3 4 5 6 TIPS
Leg Extension (warm-up) 50 50 1st set of leg extensions (50reps) are a warm up, stay from failure. 2nd round of Leg extension are all working sets with 1sec isometric squeeze
Barbell Squat 12 12 10 10 8 8 Keep stance shoulder width apart, chest out, head straight. On the eccentric make sure knees follow toes
Leg Curls 15 15 12 12 10/10 Hips must stick to the pad, foot placement is up to your comfort (anywhere from shoulder width to feet together), movement must be controlled and with a 1sec isometric Hold
Leg Extension 30 25 20 15  10/10/10
Dumbbell Stiff leg Deadlift 10 10 10 10 Keep dumbbells at the corner of your legs , legs slightly bent throughout the movement , control the whole movement until the dumbbell are below the knees and the hamstrings get active, only then do you go up to starting position
Dumbbell Goblet Squat 10 10 10 10 Keep at a close stance. Dumbbell at chest height. Keep elbows as close to the dumbbell as possible. Control movement through the eccentric, go just below parallel and not lower.
Standing Calve Raises 10 10 10 10  10 No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold.
Seated Calve Raises 10 10 10 10  10