PROGRAM GOAL: LEAN MUSCLE MASS
PHASES: STRENGTH ENDURANCE AND HYPERTROPHY
Program Overview:
Legs, Calves
WARM-UP
Exercise
SMR:
Calves, IT-Band, Adductors, Lats
STATIC STRETCHING:
Calves, Hip Flexors, Adductors, Lats
CARDIO:
Elliptical Trainer
Sets
Reps
Time
1
1
30 sec
Hold tender spot for 30 seconds
Coaching Tip
1
1
30 sec
Hold each stretch for 30 seconds
N/A
N/A
5-10 min
CORE
Exercise
Sets
Reps
Tempo
Rest
1. Reverse Crunches
2. Cable Rotations
2-3
2-3
12
12
Medium
Medium
0 sec
60 sec
Coaching Tip
Exercise
Sets
Reps
Tempo
Rest
Coaching Tip
1. Barbell Squats
2. Leg Extensions
3. Leg Curls
1. Bent Knee Calf Raises
2. Single-leg Calf Raises
2-4
2-4
2-4
2-4
2-4
6-12
6-12
6-12
8-12
8-12
Medium
Medium
Medium
Medium
Slow
60 sec
60 sec
60 sec
0 sec
60 sec
For optimum recovery rest for 60
sec after completing each LEGS
exercise
Superset CALF exercises
RESISTANCE
LEGS
CALVES
COOL-DOWN
Exercise
SMR:
Calves, IT-Band, Adductors, Lats
STATIC STRETCHING:
Wall Calf Stretch, Kneeling Hip Flexor Stretch, Standing
Adductor Stretch, Ball Lat Stretch
Sets
Reps
Time
Coaching Tip
1
1
30 sec
Hold tender spot for 30 seconds
1
1
30 sec
Hold each stretch for 30 seconds