Elite Physique The New Science of Building a Better Body

Body Part–Specific Programs
255
Calves PCS
Stand facing a wall or secure object for
balance support. Place the fingertips of
one or both hands on the wall, stand on
your left leg, and perform a one-leg calf
raise. Squeeze the peak contraction of
your left calf for 6 seconds. Repeat on the
opposite side.
Quadriceps PCS
Sit tall in a chair, knees bent and feet flat
on the floor. Fully extend your right leg.
Squeeze the peak contraction of your right
quadriceps for 6 seconds. Repeat on the
opposite side.
Hamstrings PCS
Sit tall in a chair, knees bent and feet flat
on the floor. Place your left ankle behind
your right heel. Pull your right heel back
against the resistance from your left leg.
No actual movement should occur at the
knee once you achieve the peak contraction
of the right hamstrings. Squeeze the
peak contraction of your right hamstrings
for 6 seconds. Repeat on the opposite
side.