You can use the same squat press machine that you we're already on (adjust weight if needed- I like to go a little bit lighter for these) Start with your feet flat, press through the balls of your feet to elevate your heels. Go slow & controlled, especially on the return motion. Use mind muscle connection to really squeeze your calves the whole time!
*Modification: you can do this standing with dumbbells, or an actual standing calf press machine
Up Next in WEEK 4 DAY 5: FULL BODY
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SEATED LEG PRESS (4x12)
Sit into the machine, there are many variations of this machine, refer to the instruction label on the side if you don’t know exactly how yours works! Lift the lever/prepare the weight. Engage your core, slowly drop into a squat, keeping your knees in line with your ankles. Push through your heel...
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LAT PULL DOWN (4x12)
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight Recommendations:
*these will vary based on what type of machine you are using
Beginner: 20-30lbs
Intermediate... -
BICEP CURL x LATERAL LUNGE (3x10)
Start standing with dumbbells in hands, curl the dumbbells up and keep them at your shoulders as you step into a lateral lunge on both sides. That is 1 full rep.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-20lbs
Advanced: 25-35lbs*modification: do just regular lateral lunges if y...
