Exercise Log - Legs, Calves (Page 2 of 4) in pdf

Exercise Log - Legs, Calves Page 2

Lateral Lunges

>15 lbs

Stand upright with a wide stance positioning toes forward and not out.

Hold DB’s with arms fully extended in front of body.

w/ Dumbbells

each

leg

Lunge to right side with body weight in heels.

While lunging, lower DB’s down towards right foot.

Lift upper body back to a centered and upright position, squeezing glutes at top

position. Repeat on same side or alternate depending on preference.

Single Leg

Begin standing with right foot on the floor and a slight bend in the knee.

Deadlifts

each

Lift left foot up off floor and it will remain up throughout the entire set.

leg

Lower upper body by leaning forward as far as possible and slightly bending right

knee as you lower.

Keep back flat and DO NOT ROUND BACK!

All of your bodyweight should be in your right heel. Push through right heel in

order to straighten leg and stand back in upright position.

Squeeze right glute at the top position and repeat on same leg at a slow and

controlled pace.

GROUP C

Lying

>30lbs

12-15

Adjust weight as desired.

Hamstring Curl

Lie face down on bench with feet under pad right above ankles. Grip the handles

Machine

in the lower front area of the machine.

Lift foot pad up as close to glutes as possible by bending knees.

Slowly lower feet/pad back down as far as possible without letting the weight hit

the weight stack.

Repeat in a controlled manner.

Exercise Log - Legs, Calves Page 2