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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Intermediate

Quadriceps ∙ Calves ∙ Lats ∙ Glutes ∙ Hamstrings ∙ Lumbar

Burpee with pull-up

Burpee with pull-up

Intermediate

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

Jumping Jacks

Jumping Jacks

Beginner

Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid

Skipping

Skipping

Beginner

Quadriceps ∙ Calves ∙ HipFlexors

Jump rope

Jump rope

Beginner

Calves ∙ AnteriorDeltoid ∙ SideDeltoid

Ankle rotation

Ankle rotation

Beginner

Calves ∙ Tibialis