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March 2, 2022

Quads, calves, then a finisher combining a squat hold with calf raises! It’s going to be a solid session on the lower body!

For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book!

The dumbbells Content Creator is using for your reference are 12.5kg each!

The timer will be on for a majority of the workout 1 minute per exercise with 20 seconds rest!

Most of the exercises will be performed for 2 sets and this applies to single side work such as kneel to squat where we will do one side, then switch and we then repeat this once more!

Where the staple appears, this will only be for 1 set at a time!!

SLOW ECCENTIC HEEL ELEVATED SQUAT
SLOW ECCENTIC HEEL ELEVATED SQUAT

PAUSED HIGH SQUAT
PAUSED HIGH SQUAT

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

ELEVATED LUNGE (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

1 1/2 REP ELEVATE SQUAT
1 1/2 REP ELEVATE SQUAT

ELEVATED STAGGER SQUAT (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

B/W ELEVATED KNEEL TO SQUAT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

RAISE - PULSES - RAISE - HOLD - RAISE - PULSES - RAISE

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

SQUAT ROCKS
SQUAT ROCKS

STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)

FINISHER!

100 x CALF RAISES IN A SQUAT HOLD!

The content Creator has really loved the combination of quads & calves in this program!

We don’t train calves or quads specifically often but when we do, we do it good!

Let’s begin week 9!

Cx

Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/Ar6J7ySm2cE

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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