SETS: 2 REPS: 5-8 REST: 180 SEC.
Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can.
2a STANDING CALF RAISE
SETS: 4 REPS: 8-10 REST: 0 SEC.
Use a standing calf-raise machine or stand on a step with a dumbbell in one hand. Lower your heels toward the floor until you feel a stretch in the calves and then drive your toes downward to come up.
2b SEATED CALF RAISE
SETS: 4 REPS: 12-15 REST: 90 SEC.
Use a seated-calf-raise machine or sit on a bench with a pair of dumbbells on your knees and your feet on a box or step. Lower your heels until you feel a full stretch in your calves and then press your feet into the step and raise your heels as high as possible.
3a SINGLE-LEG ROMANIAN DEADLIFT
SETS: 3 REPS: 6-8 REST: 0 SEC.
Hold a dumbbell in each hand and stand on one leg. Bend your hips back and lower your body until you feel your lower back is about to lose its natural arch. Squeeze your glutes and extend your hips to come up. Perform the reps on only one leg and then go to the single-leg hip thrust.
3b SINGLE-LEG HIP THRUST
SETS: 3 REPS: 10-15 REST: 60 SEC.
Lie back crossways on a bench and rest one foot on another bench that's parallel. Allow your butt to sink down to the floor in between the benches. Drive your foot into the bench and feel your glutes raise your hips as high as possible. Perform the reps on only one leg and then rest 60 seconds. Then repeat 3a and 3b on the other leg.