Hello my FitnessRx Females,
This week we are talking about calf training! I love getting my calves pumped so full of blood you have to waddle to your next machine!
Before you train your calves, try foam rolling. This will loosen up the muscle to allow better blood flow and prevent injury. Foam rolling is important before training legs; it really helps to get full range of motion in your exercises. Loose bellies allow blood flow for maximum muscle hypertrophy! This will give you the gains you need to shape your legs however you want them. Be sure to stretch calves often to prevent tightness and injury, and always do a quick cardio warm-up before you start your training.
Heather’s Quick Calf Workout!
Standing Calf Raises on Free-motion Squat Machine
7 sets/ 20 reps (30-second rest in between sets)
• Keep abs tight
• Focus on pressing up through the big toe
• Raise your toes up as high as possible as you contract your calf muscle
• Slowly return to the starting position, stretching as far down as possible
Single-leg Dumbbell Calf Raises
7 sets/ 20 reps (30-second rest in between sets)
• Alternate back and forth between legs as you complete each set of 20 reps
• Switch dumbbell to the hand you are using, matching the same leg as calf raise
• Keep abs tight to stabilize body
• Use a calf block, bench or weight plate to elevate foot and allow full range of motion for calf flexion/extension
