Description

Prepare your calves for an effective workout with this quick warm-up routine. Start by gently jogging in place for two minutes to increase blood flow. Follow it up with ankle circles for 30 seconds each direction to enhance ankle mobility. Finally, perform calf raises with bodyweight, aiming for 2 sets of 15 reps to activate the calf muscles. This warm-up primes your calves for the intensity ahead and minimizes the risk of injury. Let’s get those calves ready to conquer the workout!


Standing Calf Raises
Start with heavy weights for 3 sets of 8-10 reps.
Drop the weight by 30-40% and immediately perform another 12-15 reps.
Repeat this dropset pattern for a total of 3 sets.

Seated Calf Raises on the Leg Press Machine:
Begin with a challenging weight for 4 sets of 10-12 reps.
Then decrease the weight and do an additional 15-20 reps.
Repeat this dropset pattern for a total of 4 sets

Calf Press on the Hack Squat Machine (of a calf raise machine):
Start with a heavy load for 4 sets of 8-10 reps.
Drop the weight by 30-40% and perform another 12-15 reps.
Repeat this dropset pattern for a total of 4 sets

Single-Leg Standing Calf Raises:
Start with bodyweight for 3 sets of 15-20 reps per leg.
Immediately move to a lighter weight or use just bodyweight and perform another
20-25 reps.
Complete 3 dropsets on each leg.

At the end of this workout, your calves should be on FIRE!!