| Barbell Squat (Main Lift) |
Quads, Glutes, Hamstrings |
Perform your regular barbell squats with controlled depth. This primes your calves and lower legs for finishing work. |
3 Sets of 9 Reps |
| Forward Lunge Squats |
Quads, Glutes, Core |
Step forward, drop into a lunge, return to start. Upright torso. |
9 reps/leg |
| Step Back / Reverse Lunges |
Glutes, Hamstrings, Core |
Step backward into a deep lunge, return to start. |
9 reps/leg |
| **Weighted |
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| Step Ups** |
Quads, Glutes, Hamstrings, Core |
Hold 35s. Step fully onto box. No push off. Control descent. |
8 per leg per set |
| Reverse Weighted Step Downs (18”) |
Quads, Knee Stability |
Hold 35s. Stand on stool. Lower one foot slowly to floor. |
8 per leg per set |
| Bulgarian Split Squats |
Glutes, Quads, Adductors, Core |
Back foot elevated on stool. Stay upright. Drop straight down. |
6–8 per leg per set |
| Quad Isolation Squat |
Quads, VMO, Patellar Tendon Capacity |
Hold dumbbells slightly in front of toes. Allow knees to travel forward. Stay upright. Stop just before weights touch floor. No lockout. |
12–15 continuous tension reps, 2 sets after Bulgarians |
| 360° Ankle Rotation (Warm Up) |
Tibialis Anterior, Soleus, Gastrocnemius, Peroneals |
Stand on one leg with a band anchored in front of you at floor level and looped around your mid foot. Keep light tension and rotate your ankle in small, controlled circles for 30 seconds each direction: clockwise and counterclockwise. |
30 Seconds Each Direction |
| Outward Flare (Eversion) |
Peroneus Longus & Brevis (Outer Shin) |
Anchor the band inside your leg and push your foot outward against tension. Move slowly and control the return. |
10 Reps per leg |
| Inward Flex (Inversion) |
Tibialis Posterior, Flexor Digitorum Longus |
Anchor the band outside your leg and pull the foot inward across midline, then slowly return to start. |
10 Reps per leg |
| Forward Flare (Dorsiflexion) |
Tibialis Anterior (Front Shin) |
Anchor band in front of you. Keep heel grounded and lift toes upward toward shin. Lower slowly under control. |
10 Reps per leg |
| Backward Flare (Plantar Flexion) |
Soleus, Gastrocnemius |
Anchor band behind you. Press toes forward as if performing a slow, controlled calf raise. |
10 Reps per leg |
| Tiptoe Raise: Feet Forward |
Soleus, Gastrocnemius (Neutral Fibers) |
Stand tall with toes pointing forward. Raise up on tiptoes, hold 1 second, then lower slowly. |
10 Reps |
| Tiptoe Raise: Feet Inward |
Medial Gastrocnemius, Inner Soleus |
Turn toes slightly inward (toes facing each other). Rise onto tiptoes, focusing on inner calf contraction. |
10 Reps |
| Tiptoe Raise: Feet Outward |
Lateral Gastrocnemius, Outer Soleus |
Turn toes slightly outward (V-shape). Raise up on tiptoes, squeezing outer calves and peroneals. |
10 Reps |
| Isometric Tiptoe Hold (Finisher) |
Full Calf Chain (Soleus, Gastrocnemius, Tibialis) |
After final tiptoe set, hold the top position for 30 seconds. Keep the lower leg rigid and squeeze through the entire chain. |
30 Second Hold |