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Legs

IT-Band Roll

IT-Band Roll

A.

Lie on floor on right side with foam roller under your right hip, feet stacked, left hand on left hip, right forearm on floor perpendicular to body. Cross left leg over right to plant ball of foot on floor in front of right leg, then press into right forearm to lift torso off floor to start. Move forward until roller reaches your knee then reverse movement. Continue, rolling slowly along the outside of your right thigh for 1 minute. Switch sides; repeat.

IT-Band Roll

IT-Band Roll

A.

Lie on floor on right side with foam roller under your right hip, feet stacked, left hand on left hip, right forearm on floor perpendicular to body. Cross left leg over right to plant ball of foot on floor in front of right leg, then press into right forearm to lift torso off floor to start. Move forward until roller reaches your knee then reverse movement. Continue, rolling slowly along the outside of your right thigh for 1 minute. Switch sides; repeat.

Wall Squat with Isometric Leg Compression

Wall Squat with Isometric Leg Compression

A.

Stand with back to a wall. Press back flat against wall and walk feet out about 18 inches, then bend knees and slide torso down wall into supported sitting position.

B. Draw belly button in toward spine to engage core and relax legs. Inhale.

C. Exhale, squeezing all leg muscles tight until lungs are completely empty. Inhale and relax legs. Continue for 1 minute.

Squeezing muscles without shortening or lengthening them (isometric compression) promotes circulation to and from the extremities

Elevated Curtsy Lunge

Elevated Curtsy Lunge

A.

Start standing on an adjustable step with risers, hands holding dumbbells at your sides.

B.

Step right foot back, crossing it slightly behind your left. Lower your right knee until it almost touches the floor, keeping shoulders facing forward. Pause and push through the heel of your left foot to return to starting position while breathing out. (The leg on the bench is the working leg.) That's one rep. Repeat for the number of reps indicated and switch legs.

Elevated Reverse Lunge

Elevated Reverse Lunge

A.

Start standing on an adjustable step with risers, hands holding dumbbells at your sides.

B.

Step right foot back and lower the right knee until it almost touches the floor. Pause and push through the heel of your left foot to return to starting position while breathing out. (The leg on the bench is the working leg.) Repeat for the number of reps indicated and switch legs.

Step Up

Step Up

A.

Start standing in front of a box or bench with dumbbells in hands at sides and left foot resting flat on the top of the bench. Stand close to the bench with heel of left foot entirely on the bench.

B.

Pushing through the heel of the left foot, rise up so that both the left and right leg are straight. The right foot is hanging behind you and not resting on the bench. (The working leg is the leg on the bench.) Pause and lower back to starting position. Repeat on one leg for indicated number of reps and then switch legs.

Forward Lunge

Forward Lunge

A.

Start standing with dumbbells in hands at your sides.

B.

Step forward with left foot and lower the right knee until it is nearly touching the ground, breathing in. (The working leg is the front leg.) Pushing through the heel of your left foot, return to starting position while breathing out. Repeat for the number of reps indicated before switching legs.

Goblet Squat Sumo Stance

Goblet Squat Sumo Stance

A.

Start standing with feet in a wide stance (wider than shoulder width) with toes turned outward at an angle. Use both hands to hold a dumbbell at the base next to your chest.

B.

Lower your body, pushing hips back and keeping your back straight until thighs are parallel with the floor while breathing in. Pause and push through heels to lift your body back to starting position, breathing out.

Test Exercise Number Two For The New Import

Test Exercise Number Two For The New Import

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

C.

Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

D.

Sed consequat leo erat, nec vulputate sem malesuada et. Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

Test Exercise Number Two For The New Import

Test Exercise Number Two For The New Import

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

C.

Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

D.

Sed consequat leo erat, nec vulputate sem malesuada et. Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

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