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Gastrocnemius and Soleus (Inner and Outter Calf)

Muscle Name	Gastrocnemius and Soleus (Inner and Outter Calf)
Description	Together these two muscles make up the rear of the lower leg. They play a significant role in almost all leg movements as they are both connected to the Achilles tendon. They are involved in running, jumping, changing direction, backpedaling, etc. Both muscles perform the same movements by aiding with plantar flexation of the heel, however the Gastrocnemius is used mainly for standing flexation whereas the Soleus is used for flexation when the knee is bent.
Exercises For Gastrocnemius and Soleus	Walking Lunges Unweighted Calf Raises Machine Calf Raises Calf Jumps Specific Sprinting
Visual Aids

Isolated Tricep Dip	Contrary to what most people think, this exercise is indeed a tricep dip. Most people are under the impression that the Bench Tripcep Dip is a true dip when in fact, that exercise is simply a variation made for situations when you do not have the equipment to do this original exercise.
Description	Lift yourself until your arms are straight on the dip station. Elevate your legs and get into a sitting position. (Crossing your legs can help maintain this form.) Slowly lower yourself straight down until your forearms and upper arms form a 90 degree angle. Powerfully lift yourself back to the original position. Alternate Incline Dip Version: Perform the exercise in the same fashion except when you are lowering yourself allow your torso to come down and forward. This takes some of the stress off your shoulders and forces it on your chest.
Things to Keep in Mind	This is a difficult exercise if your a beginner. If your fall into this category focus on going down all the way and proper form rather than more reps.
Visual Aids	Proper Tricep Dip Form
Muscles Works	Triceps (Back of Arm) and Pectoralis Major (Chest).

Bent Over Lateral Raise	This ab workout, although difficult for beginners, is very difficult. Best of all, its yet another equipment free exercise!
Description	Lie on your back with your legs in the air and your hand touching the sides of your head. Bring your right leg towards your face while simultaneously extending your left elbow towards your left leg. (It should resemble the motion of biking/running.) Next, switch sides. Bring your left leg towards your face while extending your right elbow towards your right leg.
Things to Keep in Mind	This exercise is a bit tricky. Start slow and get your form down before speeding up. Bring your whole body up! Don’t try and cheat yourself by just bringing your neck up; you’ll end up in some pain.
Visual Aids	Proper Bicycle Ab Crunch Form
Muscles Works	Abdominals (Abs).