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Monday - Workout Calve, B, Lbi, Cardio

Posted on 27 February, 2017 at 13:05

My rotation from Fitness By Greg chapter 10, page 13

Monday - Workout Calve, B, Lbi, Cardio (Calves, Back, Leg Biceps and Cardio Vascular)


Workout My 'Calve' (for example) -

Leaning against my kitchen counter, with my back to it, feet flat on the floor two feet away from the cabinet and spread one foot apart, I flex my calve muscles individually and then simultaneously, almost like I am trying to lift my body up with those muscles but can't quite do it. I flex them with great intensity, hold the flex and feel my calves stress and expand. I then try to flex even harder before relaxing them.     Then, I do it again, relax, then again, each time attempting to flex harder than the previous repetitions.  For variety, I move my feet to different floor positions for different stress affects on the muscle fibers. Remember to do it with increasing intensity, all the way to exhaustion of those muscle fibers.   Now, let's talk about the front of the calve area of the leg. Yes, there are muscles by your shin, and they need love, too.  So, here's what you can do. Turn around and face the same counter about the same distance away from it as you were. You may want to place your hands on the countertop for balance and stability.   Keeping it flat on the floor, slide one foot forward until your big toe touches the cabinet bottom. You'll notice your foot is slightly concealed from your view downward, because the construction of the counter should have included "toe space" of about four inches.  This toe room exists so that you're usually comfortable working at the counter in a standing position.  Now however, it will provide resistance for calve workouts.   Here's how. 

Keeping my heel down on the floor, I gently raise my toes to the underside of this toe space and press upward like I am trying to lift the entire counter off the floor.  Slowly flexing with as much intensity as I have to give it I feel the muscles eventually tire. Then, I switch to the other foot and do the same movement.  Alternating gives one shin area time to rest while I work the other, until I have exhausted both. 

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