QUADS AND CALVES

Everyone always know that when you go to the gym you CANNOT skip leg day and of course the leg muscles that you are working out are your Quadriceps and Calves. Before working out your calves or quads you need to make sure you always stretch before over exerting yourself. 

Some good stretches include

• Gastrocnemius (outer calf): Sit with both legs straight. Loop a rope around the ball of one foot and grasp each end of the rope. Flex your foot back toward your ankle, toes toward your knee.

• Compartment Stretch- Stand up straight, bend one knee and bring your heel towards glute, grab your ankle and hold.

And then for workouts those would include 

For Quads: 

• Squats
• Wall Sits 
• Burpees
• Leg Presses
• Leg Rises

 For Calves: 

• Jumping Rope
• High Pogo Jump
• Standing Calf Rises
• Sled Pulls
• Seated Calf Rise