Workout 24: Legs

1. Curtsy Lunge
  1. Begin by standing upright, feet hip-width apart hands either relaxed to the sides or gently clasped in front of your chest.
  2. With your left foot, “draw” a semicircle until your left foot is behind your right, at a lunge-distance.
  3. Drop into a lunge, as deeply as possible, without allowing your knee to touch the floor.
  4. Contract your gluteal muscles and return to staring position. 
  5. Repeat for the opposite leg to complete one rep.

2. Vertical Leap
  1. Sit in a deep squat position with your weight in your heels and your booty as far back as possible.
  2. Using your arms for momentum, jump up as high as you can while extending your arms to the ceiling. 
  3. Land in the same seated squat position that you started in. 

3. Glute Bridge
  1. Position yourself with your back the ground, knees bent and feet on the floor, hip-width apart, shins perpendicular to the floor.
  2. Engage your core by first flattening your back onto the ground. Imagine a string pulling your bellybutton into your spine.
  3. Brace your core and drive your hips and chest upward at the same time until your torso, hips and thighs form a 45° angle to the floor.
  4. Contract your glute muscles and hold for a count of 2. 
  5. In a controlled movement, return to starting position to begin the next rep. 

 

4. Tabletop + Donkey Kick
  1. Get into a tabletop position with your hands and knees on the floor and your back comfortably straight. 
  2. Raise one leg and straighten it out directly behind you while raising it as high as you possibly can. Make sure to feel the contraction in your glute muscles. 
  3. Allow the leg to slowly return to the original position and repeat. (To increase the challenge of this exercise, place a weight behind your knee or utilize a resistance band on your thighs.) 

 

5. Calf Raise

 

  1. Stand on the floor or, for more of a challenge, on a block or step, heels unsupported. (You can also do this with a weight in one hand, using the other to support your balance.)
  2. Slowly lower your heels toward the floor until you feel a stretch in your calves.
  3. Before your heels touch the ground, contract your calf muscles, press in to the balls of your feet, and raise yourself up until you’re supporting your body with your toes, your heels raised up. 
  4. Repeat this, ensuring full control in all movements. 

6. Bodyweight Deadlift
  1. Stand with your feet hip-width apart. Soften your knees and shift your weight to your left leg. 
  2. In a controlled movement, drive your right leg behind you, hinging at the waist. Extend your left arm directly out to the side and your right arm down toward the toes on your left foot. 
  3. Continue tilting downward, driving your right heel back and your right hand fingertips toward your toes, until your torso is nearly parallel to the ground.
  4. Lift yourself up to starting position and repeat on the opposite side. This is one rep.

 

7. Elevated Glute Bridge
  1. Position yourself with your back on the ground, heels of your feet resting on a sturdy piece of furniture (e.g. ottoman, chair, bench, etc.) and knees bent at a 90° angle.
  2. Engage your core by first flattening your back onto the ground. Imagine a string pulling your bellybutton into your spine.
  3. Brace your core and drive your hips and chest upward at the same time until your torso, hips, and thighs form a straight line.
  4. Contract your glute muscles and hold for a count of 2.
  5. In a controlled movement, return to starting position to begin the next rep.


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