CALVES DAY

A1 toes raised plate calf activations – 5-8 reps As many sets as needed

B1 “shortened range” calf raise (45 degree or leg press) – 3 sets, 10-12 reps, 60 seconds rest
*****2-3 second pause at peak contraction

*****this will be your lightest load, that will allow you to fully plantar flex

C1 “midrange” calf raise (45 degree or leg press) – 3 sets, 10-12 reps, 90 seconds rest
*****this load will be second heaviest load, allowing about 90% of the ROM

D1 “what’s left” calf raise (45 degree or leg press) – 3 sets, 12-20 reps, 120 seconds rest
*****this load will be the heavies, allowing only about 75% of the ROM

*****extend every set with 5-10 partials in the stretched position

*****dropset every set: first drop load, then with body weight, then “seizure” rep partials to finish

*****every set listed is working set