#teamhighcalves

#TeamHighCalves ALERT🚨 ➖➖➖➖ This routine is for my fellow peeps whose calves are higher up on their body than their ass 🍑 cheeks 😂 ➖➖➖➖ ✔️1.5 reps for 2 minutes ✔️30 second hold at top ✔️30 second hold at bottom ✔️Do 3-5 rounds ✔️Rest a minute between rounds ➖➖➖➖ 🤯1.5 reps = all the way, half way down, back up, all the way down ➖➖➖➖ #SeatedCalfRaises #TeamNoCalves #CalfWorkout #Calves (at Malibu, California)

3 WAYS TO ADD BANDS TO YOUR CALF TRAINING! ➖➖➖➖➖ 🧠Adding band tension gives you peak tension at peak calves contraction. Squeeze and hold the top for a count or two to maximize the gainz. On move 2, it’s an X-band setup which the band wrapped from left shoulder to right foot (opposites) ➖➖➖➖➖ 📝WHERE CAN YOU GET MY BANDS? Follow the link in the archives in my bio within the icon “BANDS”. I recommend The Total Fitness Package 📦 ➖➖➖➖➖ #teamnocalves #teamhighcalves #calves #calfworkout #resistancebands

#FlexFriday with this 5-minute #YourBodyIsYourBarbell leg blaster! --------------- I did 25 reps/minute for 5 straight minutes for 125 total reps. After resting 1-2 minutes, I repeated on the other side. Start with 8-10 reps/minute and slowly build up from there. This is a perfect example of how to get more work done in the same amount of time or less instead of endlessly lengthening your workouts. --------------- The pump was absolutely precious. I used more of a constant tension rep stimulus to maximize the metabolic stress (pump and burn). I also typically use a closer stance to put more stress on the quads (no, it doesn't bother my knees). --------------- This is such a simple and deadly lower body workout. I was even feeling this in my #TeamHighCalves towards the end. Note there's little to no spinal stress, no weight needed, and it's easy to recover from. It's hard to find a better 5-minute leg workout than this. --------------- Full workout details at PostHolidayShred.com (direct link in my bio). Have a great weekend, #FitFam! --------------- #BulgarianSplitSquats #SplitSquats #Legs #LegDay #Quads #Glutes #Hamstrings #GlutesWorkout #LowerBody #LowerBodyWorkout #HomeWorkout #HomeWorkouts #Muscle #Legs #Thighs #ThighsWorkout #BJGaddour #PostHolidayShred

HOW TO BUILD THE PERFECT 12-MINUTE LOWER BODY WORKOUT! -------------- Here's how to simplify your #LegDays and maximize every minute of your training. I recommend a 12-exercise circuit training format using a 45 seconds on, 15 seconds off work to rest ratio. This is where shred meets gainz and you'll get a beautiful blend of strength and conditioning work. -------------- Step1️⃣: FOCUS ON 3 KEY MOVEMENT PATTERNS -------------- 1. ANKLE-DOMINANT: A movement pattern that primarily targets the muscles of the lower leg. Examples include shin raises, standing calf raises, seated calf raises, and donkey calf raises. 2. HIP-DOMINANT: A movement pattern that primarily targets the glutes and hamstrings (posterior chain) and/or is performed with a more bent-over/forward trunk position. Examples include hip-hinges, hip-thrusts, stepups, swings, glute-ham raises, and leg curls. 3. KNEE-DOMINANT: A movement pattern that primarily targets the quads (anterior chain) and/or is performed with a more upright trunk position. Examples include front-loaded squats, lunges, split squats, squat jumps, leg presses, and leg extensions. -------------- Step2️⃣: FLOW FROM ANKLE TO HIP TO KNEE -------------- Personally, I recommend flowing from ankle to hip to knee for best results. The ankle work mobilizes the ankles which is critical for knee health and overall performance. The hip work activates the glute-ham/posterior chain musculature and pumps blood into the hamstrings which gives your knees more support and stability when squatting/lunging. By the time you get to the knee work, you've got a built-in warmup and your lower body should be firing on all cylinders. -------------- Step3️⃣: CUSTOMIZE YOUR CIRCUIT -------------- Based on your strengths, weaknesses, and your goals, you can completely customize your circuit to your needs. For example, I like to double or triple up on the ankle work since I'm a member of #TeamHighCalves and my lower legs lag behind my thighs. In terms of number of exercises, I recommend selecting 3-4 that you rotate between since 6 or more moves can be tough from an exercise recall standpoint or with the confines of a crowded gym setting. 📚READ MORE BELOW!!👇