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1/11 Lower Body (At-Home)

1 / 11 Lower Body (at-home) workouts. Warm-up: Balance on one leg, 10 point-and-flex for the free foot. Workout: Back Squat (w / bar: 20 lb each side) 4-2-4 (4 seconds down, 2 sec hold, 4 sec up) Hanging Leg Raise (8 reps) + standing leg raise (3, 15-second reps)

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127 views

1/11 Lower Body (At-Home)

1 / 11 Lower Body (at-home) workouts. Warm-up: Balance on one leg, 10 point-and-flex for the free foot. Workout: Back Squat (w / bar: 20 lb each side) 4-2-4 (4 seconds down, 2 sec hold, 4 sec up) Hanging Leg Raise (8 reps) + standing leg raise (3, 15-second reps)

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api-107222462
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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1/11 Lower Body (At-Home)

WARM-UP Body Circles (Move each joint in a circle) Balance on one leg, 10 point-and-flex for the free foot Moderate Pace, 15 Reps, 3 sets (keep the pace up, get the body warm. The warm-up should feel pretty easy and low-intensity): Front Leg Raise Hip Up (5 feet together, 5 R leg, 5 L leg) Supine Adductor Scissor (on your back legs open and close) Calf Raise Side Leg Raise Hip-Up Back Leg Raise WORKOUT 1) Back Squat (w/bar: 20 lb each side) 4-2-4 (4 seconds down, 2 sec hold, 4 sec up), 12 Reps 2) Calf Raise (w/bar in same position as back squat, 20 lb), 12 Reps 3) Hanging Leg Raise (8 reps) + Standing Leg Raises (3, 15-second Reps) 4) Dirty Dog (On all 4s, on the bench or the floor, lift the leg out to the side) Notes: Keep the hips in line (avoid hiking the hip when you raise the leg), and you want the knees directly under the hips, the hands under the shoulders for proper alignment. 5) Supine (on your back) Adductor Scissor (with manual resistance you need a partner, or ankle weights if youre on your own) STRETCH 1) Quadriceps Stretch (pillow or padding under the knee. Put the knee all the way up against the couch or a wall): Lean back to bring your glute close to your foot and get the stretch from that angle first, then sink down into a lunge and stretch the quads from that angle. Hold each for 30 seconds. Stay within the upper levels of your comfort-zone while stretching (a little uncomfortable), back off if you feel pain. 2) Hamstring Stretch: Adjust your body so that it is parallel to your couch, so you can hold the couch for support. The back leg is bent with the knee and lower leg on the ground. The front leg is straight and toe flexed. Lean your hips back and torso forward to get a good hamstring and calf stretch. 3) Triangle Glute/Hip Stretch: Lie on your back with your knees bent, pick up one leg and place the ankle across your knee. Weave the hands through and pull the legs towards you gently. 4) Froggy Stretch: Knees should be bent 90 degrees, hips should be in-between your knees. Forearms on the floor.

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