QUALITY Quads & Calves - Dumbbell Leg Workout | EPIC Endgame Day 21

 


All you will need for this lower body workout is a pair of dumbbells, your mat, a wall for wall sits and a yoga block to elevate those heels! The dumbbells I am using for your reference are 20lb each! STAPLE: HEEL ELEVATED SQUATS x2 DUMBBELLS SUITCASE SQUATS 1 1/2 REP SUITCASE SQUATS CLOSE STANCE LUNGE SWITCH SIDE! 1 1/2 REP CLOSE STANCE LUNGES SWITCH SIDE! STAPLE: HEEL ELEVATED SQUATS x2 DUMBBELLS 1 1/2 REP ELEVATE SQUATS x1 DUMBBELL 2 x 1/2 REP THEN STAND! STAGGERED SQUAT FULL RANGE SWITCH SIDE! 1 1/2 REP STAGGERED SQUAT (switch side! SWITCH SIDE! STAPLE: HEEL ELEVATED SQUATS x2 DUMBBELLS 1/2 REP SQUATS (STAND AT 10 SECONDS) FULL RANGE! WALL SIT X1 DUMBBELL WALL SIT BODYWEIGHT ONLY! STAPLE: HEEL ELEVATED SQUATS x2 DUMBBELLS 30/30/30…. FULL RANGE HOLD! (same side) FULL RANGE (same side) FULL RANGE (switch) HOLD! (same side) FULL RANGE (same side) BODYWEIGHT ONLY FULL RANGE (switch) PULSES! (same side) FULL RANGE (same side) FULL RANGE (switch) PULSES! (same side) FULL RANGE (same side) FINISHER! 100 x CALF RAISE WALL SITS! What a start to week 5!

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