QUAD & CALF WORKOUT🦵🏾

QUAD & CALF WORKOUT🦵🏾

❤️QUAD & CALF WORKOUT- 4 exercises

HACK SQUAT

~I just started using this machine and it HUMBLED me

~I like to have my feet placed higher so I can descend more

~make sure you keep your core braced the ENTIRE time

~do whatever weight is challenging for you, the machine is enough for me personally

and it’s 150 pounds

~I normally do 4 X 8

LEG EXTENSION

~once your legs are fully extended hold at the top and squeeze the quads

~keep the toes curled back to help keep the quads engaged

~do whatever weight is challenging for you

~I normally do 4 X 8-10 reps

SEATED CALF RAISE

~I personally like to do eccentric calf raises

~eccentric=slow on the downward motion

~only have your toes on the platform

~use whatever weight is challenging for you, I use 35 pounds

~I normally do 4 X 20

ECCENTRIC HEEL ELEVATED GOBLET SQUATS

~count to 4 as I descend down

~hold at the bottom for a second

~make sure you are pushing through your heels as you go back up

~KEEP YOUR CORE ENGAGED

~I reset and do a pelvic tilt after each rep to make sure my core stays engaged the

entire time

#lemon8partner #legday #quadfocused #legdayworkout #workoutroutine #fitnessmotovation #gymrat #gymtips