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Legs

Carriage Kicks

Carriage Kicks

A.

On a smooth surface, start in a lunge position with the right leg in front and left leg behind, foot on a towel. Squat down and hold this position with the front leg, making sure the knee does not go forward beyond the toes. Slide the left foot back until the leg is almost straight (but not locked), then slide the left foot back in until the left knee is directly below the left hip. Keep this movement going on a 4-count-in, 4-count-out basis. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic pulling the weight of the Supra carriage, add 2.5-pound ankle weights and slip a resistance band around your legs. Place the band right below the front knee, and above the back of your rear knee.

Carriage Kicks

Carriage Kicks

A.

On a smooth surface, start in a lunge position with the right leg in front and left leg behind, foot on a towel. Squat down and hold this position with the front leg, making sure the knee does not go forward beyond the toes. Slide the left foot back until the leg is almost straight (but not locked), then slide the left foot back in until the left knee is directly below the left hip. Keep this movement going on a 4-count-in, 4-count-out basis. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic pulling the weight of the Supra carriage, add 2.5-pound ankle weights and slip a resistance band around your legs. Place the band right below the front knee, and above the back of your rear knee.

Single-Leg Romanian Deadlift

Single-Leg Romanian Deadlift

A.

Start with feet together, holding head of barbell in right hand. Hinge forward at hips, lifting right foot off the floor and extending it behind you as barbell lowers toward the ground. Lower torso until parallel with the ground or until you feel a stretch in left hamstring. Squeeze through glute to return to starting position for 1 rep. Repeat on opposite side.

Transverse Goblet Squat

Transverse Goblet Squat

A.

Start with feet hip-width apart. Hold top of barbell in left hand. Step out with left foot, turning 90 degrees, sitting back into squat, lowering barbell simultaneously with body. Press back to starting position for 1 rep. Repeat on opposite side.

Single-Leg Romanian Deadlift

Single-Leg Romanian Deadlift

A.

Start with feet together, holding head of barbell in right hand. Hinge forward at hips, lifting right foot off the floor and extending it behind you as barbell lowers toward the ground. Lower torso until parallel with the ground or until you feel a stretch in left hamstring. Squeeze through glute to return to starting position for 1 rep. Repeat on opposite side.

Transverse Goblet Squat

Transverse Goblet Squat

A.

Start with feet hip-width apart. Hold top of barbell in left hand. Step out with left foot, turning 90 degrees, sitting back into squat, lowering barbell simultaneously with body. Press back to starting position for 1 rep. Repeat on opposite side.

Narrow Squat to Wide Squat

Narrow Squat to Wide Squat

A.

Stand with feet together. Sit back into a squat, trying to form a 90-degree angle with knees while keeping them together.

B.

Stand and immediately jump feet apart and lower into a wide squat. Continue alternating. 

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part B - Squat Arc

Part B - Squat Arc

A.

Stand with feet hip-width apart, holding ball with both hands, arms extended down. Squat and lower ball to touch floor to start. Quickly stand, pivoting on left foot and raising ball overhead and to the right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - Around the World

Part A - Around the World

A.

Place ball on floor and stand with feet hip-width apart about 6 inches behind it, arms by sides. Tap left toes to top of ball, then quickly switch feet as you rotate slightly clockwise. Continue quickly alternating foot taps as you circle around the ball. Switch directions and repeat. Continue quickly alternating directions for 30 seconds.

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