On the eleventh day of the "Refine" Program, the focus are the quadriceps and calves, both of which are highly involved in actively fighting gravity and pushing away from the ground. The stability ball will help make some of these exercises possible, offering versatility in body positioning and support. Bodyweight and dumbbells will be leveraged as resistance. The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle growth.

Tools used: Set of dumbbells and a stability ball

Exercises:
Staggered Lunges DB R/L
Standing Calf Raise DB R/L
Staggered Lunges DB R/L
Standing Calf Raise BodyWeight R/L
Front Squat DB (Ball in stand)
Heel Raise with Ball (Bodyweight)
Front Squat DB
Heel Raise with Ball (Bodyweight)
Seated Ball Knee Extension
Supine Bridge DB Soleus

Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
55cm Stability Ball: https://amzn.to/2TZIgaw
65cm Stability Ball: https://amzn.to/2TZIgaw
Yoga Mat: https://amzn.to/2ZDSMrH

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