Nates Gym
Workout
Plan
Library
Clients
Workout
Plan
Library
Clients
Plan
chest
back
shoulders
arms
legs
core
1.
Calf Raise
Bodyweight
3×15 · rest 60s
Alfredson-style: up on two legs, 3s single-leg lowering. Progress by adding load (backpack/dumbbell) over weeks.
2.
Tibialis Raise
Bodyweight
3×15 · rest 45s
3.
Nordic Curl
Bodyweight
3×3–5 · rest 90s
Eccentric only — lower slow, push back up with hands.
4.
Single-Leg Romanian Deadlift
Dumbbell
3×8–10 @ RIR 3 · rest 60s · single side
5.
Knee-to-Wall (Ankle)
Bodyweight
1×30s · rest 15s · single side
6.
Calf Stretch
Bodyweight
1×30s · rest 15s · single side
7.
Standing Hamstring Stretch
Bodyweight
1×30s · rest 15s · single side
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