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Legs

Let Go Rotational

Let Go Rotational

A.

Stand with feet wider than hip-width apart, arms by sides. Lower into a semisquat as you bring both arms outside left hip.

B.

Forcefully swing arms diagonally overhead toward right, jumping and doing a 180-degree turn in midair to land in a semisquat facing the opposite direction. As you land, swing arms down outside right hip. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Down: Rather than a 180-degree jump, do wood chops: Rise from squat and pivot toward opposite direction as you raise arms, then return to squat.

Plank Lateral Squat Hop

Plank Lateral Squat Hop

A.

Stand with feet wide, elbows bent by sides, with hands in front of chest. Lower into a wide sumo squat (aim to bring hip crease just below level of knees) to start and maintain position as you hop left and then back toward right to starting spot.

B.

Quickly place palms on floor in front of you and jump feet back into plank.

C.

Hop feet forward to outside of hands and immediately rise up into sumo squat, hopping right and then back to starting spot. Continue for 1 minute.

Mistakes and Tips:

Scale Down: Skip the plank.
Scale Up: Do a push-up from plank.

Hop, Hop, Throw

Hop, Hop, Throw

A.

Stand with feet wider than hip-width apart and arms bent, hands in front of head, palms facing each other. Keeping knees slightly bent, hop (with both feet) twice toward the left. On second hop, bring bent arms out to right.

B.

Rotate torso toward left, forcefully extending arms diagonally down outside left hip (as if slamming a medicine ball on floor) and bending right knee behind you. Quickly bring right foot down and return arms to starting position and hop twice toward right; repeat on opposite side. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Up: Do hops on one leg.

Heisman Blade

Heisman Blade

A.

Stand with feet hip-width apart and arms bent, hands in front of head, palms facing each other. Hop toward left on left leg, bringing right knee up to hip height.

B.

Extend right leg forward as you reach left hand toward right toes. Bring left hand back to starting position as you hop right leg toward right. As you land, bring left knee up, then extend leg as you reach right hand toward left toes. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Down: Skip extending leg forward and just bring hand to knee.

Gorilla Walk with Medicine Ball

Gorilla Walk with Medicine Ball

A.

Stand with feet wider than hip-width apart, holding ball down in front. Squat to start.

B.

Extend ball out in front, bringing chest toward knees.

C.

Push into ball as you hop forward, landing with ball between legs. Continue walking.

Wide-Legged Forward Bend with Shoulder Opener

Wide-Legged Forward Bend with Shoulder Opener

A.

Stand with feet wide apart, clasp hands behind back, and take a big inhale to open the chest.

B.

On the exhale, soften knees and fold forward, letting the head fall toward the ground. Keep shoulders away from ears. Try not to shrug. For a deeper shoulder opening, press the meat of your palms together. Breathe here for 5 to 10 deep breaths.

Standing Forward Fold Variation

Standing Forward Fold Variation

A.

Begin standing in mountain pose.

B.

Take a deep inhale to reach arms up overhead, framing face.

C.

Use exhale to engage navel to spine and swan dive over legs with a flat back. Grab hold of opposite elbows and hang, swaying side to side (if comfortable) to loosen lower back.

D.

Press all four corners of both feet into the ground and lift sitz bones toward the ceiling. Relax head and neck, and, for this variation, soften knees. Breathe here for 5 to 10 deep breaths.

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.

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