Quads & Calves Strength Training
Dumbbell Walking Lunge
2 sets, 10 reps per leg
Stand with dumbbells grasped to sides. Step forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.
Dumbbell Calf Raises
2 sets, 15 reps
Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.
Machine Leg Extension
2 sets, 10-15 reps
Sit on apparatus with back against padded back support. Place front of lower legs under padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support. Move lever forward and upward by extending knees until legs are straight. Return lever to original position by bending knees. Repeat.
Seated Calf Press
2 sets, 8-10 reps
| Place seat away from platform. Sit on seat with lower back against back of seat. Place toes and balls of feet on lower portion of platform(s) with heels and arches extending off. Grasp handles to sides and straighten knees. Push lever platform(s) by extending ankles as far as possible. Return by bending ankles until calves are stretched. Repeat.
*Note: Some versions of this machine have a stationary platform and the seat moves. For these you would behind by pushing your body away from the platform.
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Seated Leg Press
2 sets, 12-15 reps
| Sit on machine with back on padded support. Place feet on platform. Grasp handles to sides. Push platform away by extending knees and hips. Return and repeat.
*Note: Some versions of this machine have a stationary platform and the seat moves. For these you would push your body away from the platform, return and repeat.
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Disclaimer: Please use your own preferred trainer, equipment or facility for your exercise program. As with any exercise program, please take all safety precautions while engaging in exercise. If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should immediately stop and consult the nearest healthcare professional.
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