Caroline Girvan - QUALITY Quads & Calves - Dumbbell Leg Workout | EPIC Endgame Day 21

Let’s slow things down and embrace that feeling of the quadriceps lifting and lowering you as we work through compound movements that will also call on the hamstrings and glutes but primarily the quads will be feeling the load! Quality over quantity applies, particularly when time under tension is the aim! Following the exercises aimed towards the quads, we will challenge the calves unilaterally before a fun finisher to combine demand on the calves & quads! The timer will be on for a majority of the workout 1 minute per exercise with 30 seconds rest inbetween! All you will need for this lower body workout is a pair of dumbbells, your mat, a wall for wall sits and a yoga block to elevate those heels! The dumbbells I am using for your reference are 12.5 kg each! STAPLE: HEEL ELEVATED SQUATS x2 DUMBBELLS SUITCASE SQUATS 1 1/2 REP SUITCASE SQUATS CLOSE STANCE LUNGE SWITCH SIDE! 1 1/2 REP CLOSE STANCE LUNGES SWITCH SIDE! STAPLE: HEEL ELEVATED SQUATS x2 DUMBBELLS 1 1/2 REP ELEVATE SQUATS x1 DUMBBELL 2 x 1/2 REP THEN STAND! STAGGERED SQUAT FULL RANGE SWITCH SIDE! 1 1/2 REP STAGGERED SQUAT (switch side! SWITCH SIDE! STAPLE: HEEL ELEVATED SQUATS x2 DUMBBELLS 1/2 REP SQUATS (STAND AT 10 SECONDS) FULL RANGE! WALL SIT X1 DUMBBELL WALL SIT BODYWEIGHT ONLY! STAPLE: HEEL ELEVATED SQUATS x2 DUMBBELLS 30/30/30…. FULL RANGE HOLD! (same side) FULL RANGE (same side) FULL RANGE (switch) HOLD! (same side) FULL RANGE (same side) BODYWEIGHT ONLY FULL RANGE (switch) PULSES!