week 2 practical

1. Week 2 Pratical
Legs: Quadriceps, Hamstrings and Calves

2. Quadriceps
Quadriceps are a group of four muscles located at the front of the thigh. The four
types of muscles are Vastus Lateralis, Vastus Medialis, Vastus intermedius and
the Rectus Femoris.

3. Quadriceps Exercises (Bodyweight)
Bodyweight Squats
Bodyweight Sumo Squats
Bodyweight Pistol Squat
Exercise ball wall squat

4. Quadriceps Exercises (Bodyweight)
Forward and Reverse Lunges
Box Jump
Jump Squats
Split Squat

5. Quadriceps Exercises (Machine)
Angled Leg Press
Leg Extension
Smith Machine Squat
HAck Squat

6. Quadriceps Exercises (Free Weight)
Barbell Squat
Barbell Front Squat
Goblet Squat
Dumbbell Step Up

7. Hamstrings
Hamstrings are a group of three muscles at the back of the thigh. The three
muscles are the Biceps Femoris muscle, Semitendinosus muscle and
Semimembranosus muscle.

8. Hamstrings Exercises (Bodyweight)
Exercise Ball Lying Leg Curl Glute
Bridge
Floor Glute Ham Raise

9. Hamstring Exercises (Machine)
Lying Leg Curl
Seated Leg Curl
Glute Press

10. Hamstrings Exercises (Free Weight)
Romanian Deadlift
Good Morning
Stiff Leg Deadlift
Kettlebell Swing

11. Calves
The calf muscles originate behind the knee on the femur and attaches to the heel
of the achilles tendon. It is made up of the Gastrocnemius and Soleus muscle.

12. Calves Exercises (Bodyweight)
Standing Calf Raise
Wall Sit Calf Raise
Donkey Calf Raise
Jump rope

13. Calves Exercises (Machine)
Smith Machine Calf Raise Smith Machine
Reverse Calf Raise
Seated Calf Raise
Calf Press on Leg press

14. Calves Exercises (Free
Weight)Barbell Standing Calf Raise Dumbbell
Seated Calf Raise
Dumbbell Standing Calf raise