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QUADS & CALVES

QUADS & CALVES
40 mins

DOMINANCE - RORY

66eb6cd5a9b2adb3ece7dfba

Play Button
45 Degree Leg Press
3
 sets
 kg
8
 Reps
2:00
 rest
ENGAGE THE CORE!
63b7975506babf679a9a4533
Plate loaded
45 Degree Leg Press
0 seconds of 57 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:57
00:57
 
Notes:
Key Points:
  • Position your feet roughly shoulder width apart.
  • Push from the heels then unlock the safeties to begin the exercise.
  • Slowly bend your knees to 45 degree then push back towards the starting position.
Common Mistakes:
  • Knees caving inwards past big toes when pressing.
  • Using hands to help push your legs.
  • Fully extending and locking out your legs.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
45 Degree Leg Press - Plate loaded - Platform Moves muscle groups
Play Button
Leg Extension
3
 sets
 kg
20
 Reps
2:00
 rest
SINGLE LEG, TIME TO REP IT OUT! We've done the heavy lifting, now it's time to set them on fire!
6431255a5ffb28640bfe79cd
Pin loaded
Leg Extension
0 seconds of 59 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:59
00:59
 
Notes:
Key Points:
  • Ensure your knees bend over the bench and the lower pad is against your lower shins.
  • Extend your legs to a point just before they are fully straightened.
  • Lower back to the starting point in a controlled manner.
Common Mistakes:
  • Extending legs out aggressively.
  • Feet pointing too far outwards or inwards.
  • Using excessive momentum to bring the weight up or down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Leg Extension - Pin loaded - Multi-LegExtensionLegCurl muscle groups
Play Button
Seated Calf Raise
3
 sets
 kg
15
 Reps
2:00
 rest
Hold most contracted position for 1 second, and hold most lengthened position for 2 seconds.
65291cc400711703842fc7cd
Plate loaded
Seated Calf Raise
0 seconds of 53 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:53
00:53
 
Notes:
Key Points:

  • Have the balls of your feet placed on the platform and heels hanging off it.

  • Drive your heels upward to lift the weight.

  • Steadily lower the heels down until your calves are fully stretched and repeat.

Common Mistakes:

  • Using momentum to drive the weight up and down.

  • Feet being too wide or narrow, keep it should width.

  • Upper body swaying with the movement, keep it still.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Seated Calf Raise - Plate loaded - Platform Moves muscle groups
Play Button
Standing Calf Raise
3
 sets
 kg
15
 Reps
2:00
 rest
Hold most contracted position for 1 second, and hold most lengthened position for 2 seconds.
64312875f1b18f27c3ad856d
Pin loaded
Standing Calf Raise
0 seconds of 45 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:45
00:45
 
Notes:
Key Points:
  • Have the balls of your feet placed on the platform and heels hanging off it.
  • Drive your heels upward to lift the weight.
  • Steadily lower the heels down until your calves are fully stretched and repeat.
Common Mistakes:
  • Using momentum to drive the weight up and down.
  • Feet being too wide or narrow, keep it should width.
  • Upper body swaying with the movement, keep it still.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Standing Calf Raise - Pin loaded - Safeties muscle groups
63b7975506babf679a9a4533
63b7975506babf679a9a4533
45 Degree Leg Press
ENGAGE THE CORE!
45 Degree Leg Press - Plate loaded - Platform Moves
3
3
1
2m 0s rest
2
2m 0s rest
3
2m 0s rest
6431255a5ffb28640bfe79cd
6431255a5ffb28640bfe79cd
Leg Extension
SINGLE LEG, TIME TO REP IT OUT! We've done the heavy lifting, now it's time to set them on fire!
Leg Extension - Pin loaded - Multi-LegExtensionLegCurl
3
3
1
2m 0s rest
2
2m 0s rest
3
2m 0s rest
65291cc400711703842fc7cd
65291cc400711703842fc7cd
Seated Calf Raise
Hold most contracted position for 1 second, and hold most lengthened position for 2 seconds.
Seated Calf Raise - Plate loaded - Platform Moves
3
3
1
2m 0s rest
2
2m 0s rest
3
2m 0s rest
64312875f1b18f27c3ad856d
64312875f1b18f27c3ad856d
Standing Calf Raise
Hold most contracted position for 1 second, and hold most lengthened position for 2 seconds.
Standing Calf Raise - Pin loaded - Safeties
3
3
1
2m 0s rest
2
2m 0s rest
3
2m 0s rest
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