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BRYNLEY'S GYM PROGRAM

CALF PRESS (4X20)

30s
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You can use the squat press machine (adjust weight if needed), standing with dumbbells, or an actual calf press machine. Go slow & controlled, especially on the return motion. Use mind muscle connection to really squeeze your calves the whole time!

Weight Recommendations:

Beginner: 10-15 lbs on each side
Intermediate: 20-45lb plates on each side
Advanced: 50-90+ lb plates on each side

Up Next in WEEK 1 DAY 5 - LOWER BODY

  • FINISHER CIRCUIT
    14:42
    FINISHER CIRCUIT

    FINISHER CIRCUIT

    If you wish to do it on your own, here are the exercises:

    Finisher Circuit:
    (40 seconds work / 20 second rest) 2 rounds

    - Static Lateral Lunge Pulses
    - Fire hydrants (R)
    - Fire Hydrants (L)
    - Jack knives
    - Jump squats w/ 3x Pulse
    - Plank

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