Beginner

Calf extensions

Calves

Calf extensions

Lean against a wall or bar.
Stretch one leg back, flexing the ankle, until you feel a pull in the calf.
Repeat with the other leg.

Sessions

Warm Up Routine

Beginner

Chest ∙ Dorsals ∙ Shoulders ∙ Trapezius ∙ Legs ∙ Rotators

Full body flexibility routine

Beginner

Chest ∙ Legs ∙ Shoulders ∙ Dorsals ∙ Forearms ∙ Quadriceps

Specific Legs Warm-up

Beginner

Quadriceps ∙ Legs ∙ Buttocks ∙ Hips ∙ Calves ∙ Abs

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Skipping

Skipping

Beginner

Quadriceps ∙ Calves ∙ HipFlexors

Explosive weighted squats

Explosive weighted squats

Intermediate

Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps

Ankle rotation

Ankle rotation

Beginner

Calves ∙ Tibialis

Burpees

Burpees

Beginner

Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar

Jump rope

Jump rope

Beginner

Calves ∙ AnteriorDeltoid ∙ SideDeltoid

Double lunge with burpee and pull-up

Double lunge with burpee and pull-up

Intermediate

Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps