If you have been coming to Pilates for a while now, you might be wondering why almost every Pilates instructor loves footwork. Put simply, it’s a great way to strengthen the calves, ankles & stabilising muscles in the feet. There’s many ways to do footwork & it’s all good! ⠀
Your feet are your foundation, they carry your body around every day. And you want a strong foundation to prevent things like Achilles tendinopathies, footdrop & plantar fasciitis. So grab a Thera band, do some calf raises & get a little fancy with your feet.
Seated calf raises. Felt it today. It’s cause I wasn’t wearing the hat I’m telling you 😉😂
2 188 hours ago
Here's a story, about a boy.
To hurt his feelings was others' toy.
He never did anything, to deserve the hate.
By living his life, for it he is bait.
Little puny Chris, desperately rivals
Him for his dignity, like sitting for the finals
In the Chinese college, the chump comes from.
Constantly takes a swing. This n*gga's too dumb.
So this boy takes the pain, and nurses it deeply.
Turns it to #venom, his mind was once squeaky.
But now he's a #devil, of outlandish kind.
The #wrath he wrecks havoc, his enemies will find.
So this boy becomes his thoughts, his thoughts become true.
All because he's attacked his whole life, in all that he do.
He's prepared to die #fighting, than suffer from their pain.
Who are they to suppress him? He will blow their brain.
#OfficePolitics, in an African setting,
Is fueled by jealousy, and pettiness betting.
You'll be hated by all if you have an integer more,
And will be ostracized if you refuse to be their whore.
I've been back, for 10 years now.
Worked so hard, other people bow.
They know I'm a king and they want my glory,
So they treat me like sh*t, laugh about the story.
These people are weak, scum extraordinaire.
I beat them combined, drag them from the hair.
They cannot test me, nor will ever compete.
Their days are made, when them I greet.
You don't have this #demon inside.
You've never been #possessed and taken on a ride.
I do 30 #CalfRaises with one ninety kilos.
I'm pure #muscle, no body mass with inflated egos.
I do 15 #InclineBenchPress with 65kg on each side.
I live for the pain. Passed it you just glide.
I pull 80kg for 15 #SeatedCableRows.
That's why after every #workout session, I grow!
How do I it, I'll never tell.
But by this secret I make them fell.
#Loko is a term I started with.
Maybe, just maybe, I'm constituted like #Lilith.
So for the last six months or so I’ve been experiencing some pain in my hip/ glute. Since I’m ramping my training back up I figured it’s probably best to stop ignoring the problem and get it looked at.
I’ve been seeing @therunningroom for a few weeks now on the recommendation of the lovely @janine.can.run —————————————————————————
It turns out my problem is a lack of stability in my hips when I run. Particularly on one side my hip drops a lot. I also have weak calves! —————————————————————————
I have a bunch of exercises to do each day; these calf raises are to toughen up my calf muscles. They don’t look hard but it doesn’t take very long before they start to burn 🔥🔥🔥🔥
Do you train your calves?? —
While your calves do get stimulated during other leg exercises I find that real growth comes from calf specific exercises (obv.). If you’re a competitor and skipping on your calves you may want to reconsider. Developed calves are part of that balanced and muscular physique that the judges are looking for! I like to do smith machine calf raises.. First, I do as many as possible with the bar then drop it and see how many more I can get in with just body weight. 😝
When you're trying to get those gains, but all you get is pain. 😭
I did weighted calf raises earlier this week, and my calves have been incredibly sore since. You can even tell in the video that I'm having trouble standing with both feet flat on the ground. It's been ages since I've felt this sore, but I knew I needed to use the lacrosse ball to massage those muscles. I'm doing a little bit better today, but I'll most likely be spending some time in the sauna later. I've also been so sore that I haven't trained bjj this week. Can't wait to hit the mats again. 🤼♂️ Music: Harmony
#FlexibilityFridayMM: Seated Calf Raises
Many coaches look to see just how much they can fit INTO a program. They try to stuff the program full of every remotely beneficial exercise and it ends up with a plan that waste time that could go towards OTHER more beneficial exercises or time that could just go toward other things like friends, family, hanging out, relaxing etc
On the other hand, we generally try to see what we can REMOVE and still make gains with. This results in our trainees still having time to enjoy life, pursue other passions, or just feel free to NOT have to be at the gym all day! 😂. Why train like a pro if we can gain almost like one without having to work as hard?!
A great example of this is how a lot of coaches add so many EXTRA mobility sessions. Sometimes, there are even DAILY mobility. I don’t know about you, but I don’t feel like having to do that and many other people don’t either 🤢.
Our solution is to strengthen AND stretch! An example is this Seated Calf Raise. Here, you build your calve strength WHILE building your mobility (due to the heels sinking below the toes). No need for an extra mobility session! .
That is the MindfulMover Method. More Gains, Less Time!
Tag a friend who needs to see how they can get more gains with less work by improving their exercise selection so they don’t have to stretch everyday.
📌Light Cycling for 15mins
Leg Extensions 📌5 sets of 15
Seated Hamstring Curls 📌5 sets of 15
Standing Calf Raises 📌3 sets of 10
Start off at a moderate weight and gradually increase the weight through each set.
After a leg workout I did last night my legs feel like they've been Joe peschi'd
Warm up mobility and light weight on dumbbell deadlifts 5x3
Bulgarian split squats 3x3 hefty set
Goblet squats 5x5
Lateral leg raises. 5x5
Calf raises 5x5 hefty set
Leg extensions 5x5
Finish off with 1 mile inclined walk.
Just decided to make a workout and now following a stricter workout regimen.
LEG/GLUTE WORKOUT 🍑🔥 Give this booty workout a try 😉
1️⃣ pendulum good mornings
2️⃣ yoke bar squats: 6x4
3️⃣ yoke bar bulgarian split squats: 4x8 each leg
4️⃣ hip thrust machine: 4x15
5️⃣ standing single leg ham curl: 4x10 each leg
6️⃣ reverse hypers: 3x20
like, save & tag a friend who loves heavy glute days 🍑
Starting to love leg day! My deadlift form has gotten better, but still needs work since I seem to be driving my body forward more than necessary. I added squat jumps back into my routine because they’re a great leg finisher and incorporate the core. I ended the workout with a 3x15 ab circuit (form got a little sloppy, but I took another go at it with proper form to make up for it after this.) I’m still maintaining weight(currently 193.5), but I’m looking to see what I could tweak in my eating habits and gym routine so I can lose the last few pounds. I’m really looking to cut down to 185 because I feel like it’s the best way for me to have a great deal of strength on me without the extra bulk. I’ll also slowly adding explosive workouts back into routine so I can retrain my fast twitch muscles back into their peak.
MY FAVORITE CALF EXERCISESSSS 💪🏻 Save for the gym later and tag a workout buddy 😄
Building your calves might not be as satisfying as hitting a new PR on a squat. But its so important in building a well rounded physique. You don’t want to be immortalized as a “never skip leg day” meme. Also, girls, you know what makes high heels look even more bomb? Calves that look so sharp they could kill a man 😈 So if you wanna look like a kickass woman in an action movie, these exercises are for you:
1️⃣Leg Press Calf Raise: Use a vertical or horizontal leg press machine. Stick the balls of your feet on the edge of it and use only your calves to move your body back and forth. Make sure to let your heels drop down past perpendicular to your shins so that you get full range of motion. ROM is KEY in all of these exercises!
2️⃣Seated Calf Raises: Grab a seated calf raise machine and put the balls of your feet on the platform. Let your heels drop all the way down, and then flex your foot as hard as you can, squeezing your calves so that you’re on your tippy toes. Do this slowly and controlled. Not like the dudebros at the gym who just bounce their legs up and down.
3️⃣Standing, One Leg, Calf Raise: find any sort of raised platform (its helpful to have something to hold on to as well). Stand on it with the ball of your foot, weight in one hand. Drop your heel down as far as your calf naturally stretches then bring yourself up onto your tippy toes.
4️⃣Banded Plantarflexion: A fancy way of saying, loop a resistance band around your foot and point your toe 😂 This is less of a muscle building exercise and more of a mobility/stability exercise. It can help to strengthen the muscles of the arch. And a strong arch helps prevent overpronation (excessive rolling inward of the ankle), helping you be more stable in your lower body lifts.
I usually include calf exercises near the end of my routine to round it all out!
28 7147:48 PM Oct 16, 2018
Make your weakness your strengths 💪 My legs have always been a lagging body part so I give them more attention than other areas. Gotta build up these twigs! 😆😆