Twin elevations with weight
Calves
- Place yourself in a Step, step or any height that allows you to flex and extend the ankle in its maximum range of movement and use a dumbbell, kettlebell, weighted vest or any other way of adding weight.
- Make a complete ankle flexoextension for each repetition.
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High bar squat
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Lumbar
Hip flexor stretch with repetitions
Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Quadriceps ∙ Tibialis
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Explosive weighted squats
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps
Shotgun squat
Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes
Burpees
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar