Warm up walk to gym
Calves
Leg Press Calf Extension/Raise
10 x Warm up set 1/2 body weight
10 x Warm up set body weight
Seated Dumbbell Calf Raise
1/2 body weight on each leg
5 x reps Warm up set
Superset Leg Press Calf Ext/Seated DB calf raise
6 x Leg Pres Calf Ext toes straight
6 x Leg Pres Calf Ext toes in
6 x Leg Pres Calf Ext toes out
10 x Seated DB calf raise
6 x Leg Pres Calf Ext toes straight
6 x Leg Pres Calf Ext toes in
6 x Leg Pres Calf Ext toes out
10 x Seated DB calf raise
10 x Leg Pres Calf Ext toes straight
10 x Leg Pres Calf Ext toes in
10 x Leg Pres Calf Ext toes out
10 x Seated DB calf raise
Supersets Single Leg Leg Press Calf Ext/Seated DB Calf Raise
10 x left leg Single Leg Leg Press Calf Ext
10 x left leg Single Leg Leg Press Calf Ext
10 x Seated DB calf raise
10 x left leg Single Leg Leg Press Calf Ext
10 x left leg Single Leg Leg Press Calf Ext
10 x Seated DB calf raise
10 x left leg Single Leg Leg Press Calf Ext
10 x left leg Single Leg Leg Press Calf Ext
10 x Seated DB calf raise
Abs
Superset cable woodchops/hanging leg raise
10 x cable woodchops each side
10 x hanging knee raise
10 x cable woodchops each side
10 x hanging knee raise
10 x cable woodchops each side
10 x hanging knee raise
2 sets 10 x TRX jackknife
2 sets 10 x TRX plank exts
Giant sets
10 x sit ups
10 x flutter kicks
10 x sit ups
10 x alt leg exts
10 x sit ups
10 x alt knees to chest