Lower Body
Day Nine, Week Three
Leg day!! My favorite. I hope you’re excited! Best day of the week. You GOT. THIS. You’re rollin’ now. You’re not slowin’ down. You’re getting stronger every day and crushing these workouts. You know what’s next…that playlist better already be on, jog or bike your heart rate up and get after it!
More on the Movements…
20 Couch Squat Jumps
Stand in front of the couch or a sturdy chair with your feet hip width apart and toes slightly pointed out.
Keeping your chest proud and shoulders back, sit back onto the couch/chair.
After a short pause, press through your heels to jump, fully bringing your hips through.
Land softly and sit back into the chair. Continue for 20 repetitions.
Breathing: Inhale as you sit back, exhale as you jump.
Modification:
If you are unable to jump, stand instead, fully extending your hips and rolling onto the balls of your feet, lifting your heels off the floor. Increase the repetitions to 30. Make sure your core is contracted throughout the movement and squeeze your glutes as you stand.
5 Lunge - Squat - Reverse Lunge (each side)
Stand tall with feet under hips, chest up and shoulders back, and your abs engaged.
Take a long step forward, leading with your heel.
Lower your body until leading thigh is parallel to the floor and shin is vertical.
Your knee can tap the floor or hover above depending on your mobility.
Drive through the leading heel to bring your leg back into a squat.
As you stand out of the squat, with the same leg, take a step back into a reverse lunge.
Take a big step into a normal lunge and continue the combination for 5 repetitions, then repeat with opposite leg.
Breathing: Inhale each time you lunge and squat, exhale as you press away from the lunge and squat.
Modification:
If reverse lunges are too painful on your knees, cut out the reverse lunge and complete 10 repetitions of the combination on each leg, without alternating.
60 sec Hamstring Walkouts
Lay on your back on the floor, arms at your sides with palms pressing down.
Bend both knees, feet flat on the floor and heels close to your glutes.
Drive your hips from the floor and squeeze your glutes as you create a bridge.
Take short steps forward until your legs are as straight as you can manage, driving through your heels.
Hold briefly, then take small steps back into starting position.
Continue for 60 seconds.
Breathing: Dot it!
20 Single-leg Calf Raises (each leg)
Hook one foot behind the starting leg so your weight is balanced on one foot. Use a wall for support if necessary.
Straighten your standing leg to stretch out the calf muscle.
Press through the ball of your foot to raise your heel off the floor.
Hold briefly, then slowly lower your heel back to starting position.
Continue for 20 repetitions before switching legs.
Breathing: Exhale as you raise, inhale as you lower.
Modification:
To make it more difficult, place the ball of your foot on a block, step, or raised platform to increase the angle of the raise.
15 Bulgarian Split Squats
Prop your back foot on a sturdy chair, couch or bench. You can either rest the front of your foot on the chair, or flex your ankle and balance on the ball of your foot. Whatever feels more comfortable.
Hop forward with your front foot until you find a secure, well-balanced placement.
Keep your core engaged, chest proud and shoulders back as you hinge slightly forward at your hips and lower your back knee until your front thigh is about parallel to the floor.
Push back up and squeeze your glutes at the top.
Throughout the movement, focus on balancing the load evenly in the front foot, and keeping your front knee in line with your front foot (not caving inward or bowing too far out).
Note: It is OK if your knee protrudes slightly past your front toes towards the bottom of the exercise. If it is uncomfortable or too far forward, simply shift your front foot forward slightly before the next repetition.
Continue for 15 repetitions then switch legs.
Breathing: Inhale as you lower, exhale as you press up.
30 Sumo Squats
Stand tall with feet wider than hip width, toes dramatically pointed out.
Kick your hips back, engage your abs, and bend your knees to sit into your squat.
As you return to standing position, make sure you keep your knees out.
Continue for 30 repetitions.
Breathing: Exhale as you squat, inhale as you stand.
20 Side Lunge Reach + Knee Drive
Step to the side into a lunge, shifting your weight to the outer side of your leading foot, keeping your shin as vertical as possible.
Reach for your toes then press away from the floor, driving your knee high across your body.
Return to the side lunge and continue for 20 repetitions on that leg.
Switch legs for 20 repetitions.
Keep your abs engaged throughout the whole exercise.
Breathing: Inhale as you lunge and reach, exhale as you press up and drive your knee.
