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

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Quadriceps ∙ Calves ∙ HipFlexors

Jumping Jacks

Jumping Jacks

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Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid

Sollevamento assistito dello squat soleo

Sollevamento assistito dello squat soleo

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Quadriceps ∙ Calves

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

Calf raises

Calf raises

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Calves

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Jump rope

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Calves ∙ AnteriorDeltoid ∙ SideDeltoid