Monday, Legs, Calves - Legs

Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

To perform the dumbbell stiff-legged deadlift, start by standing with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip. Keep your knees slightly bent throughout the movement. Hinge at your hips by pushing your hips back while maintaining a straight back and a neutral spine. Lower the dumbbells along the front of your legs, keeping them close to your body until you feel a stretch in your hamstrings. Ensure your shoulders are back and your chest is up during the descent. Once you reach the lowest point while maintaining form, reverse the movement by driving your hips forward and returning to the starting position. Focus on squeezing your glutes at the top of the movement. Avoid rounding your back to prevent injury.

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.

Use a cable to perform a lateral raise, targeting the side deltoids.