(Legs) Perform as a circuit workout of 3 rounds, but let`s warm-up first.
Cross Leg Stretch
1.Lie on your back, cross your leg, with the ankle touching the knee. Arms straight out to the sides at shoulder height. 2.Drop the foot then grab the knee with one hand. 3.Pull the knee towards the floor, until you feel the stretch on the thighs. 4.Hold for a duration of time. Return to starting position and switch.
Static Hip Flexor Stretch
1. When performing this stretch, you’ll want to ensure that you keep your abdominal on and activate your glutes to tack your knees underneath you. That will set the hip flexor to be anchored and from there, lean forward and feel a deeper stretch. 2. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor. 3. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds. 4. Once you’re done one side, repeat it on the other.
Static Oblique and Lat Stretch
1) While standing cross your legs. Keep both legs straight. 2) Reach with your arm and torso upward on the side with the leg crossed in front. 3) Side bend from foot to hand laterally, without twisting. 4) Hold without bouncing. 5) Repeat on the other side.
Dynamic Side Lunge Stretch
1. For the inside of your thigh, alternate from left to right holding roughly 3 seconds per stretch before moving on to the other side. 2. With the knees slightly bent, feet shoulder-width apart, and the head and chest bent forward. This will be your starting position. 3. Take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. 4. Pause at the bottom of the motion, and then extend through the working leg to return to a standing position, transitioning into a lunge to the opposite side.
1) When performing this dynamic warm up, you’ll want to ensure that you will allow your hips to drop down to the ground when you’re in a stretch out position. 2) When you’re rotating your chest open, reach to the sky or ceiling rather than behind you.
Body Weight Alternating Forward Lunge
1) When performing this exercise, step out far enough so you can drop out to 90 degrees throughout your lower body segments. Keeping your upper body over top of the back knee. 2) Return to standing position and step out. 3) Be sure that your front knee doesn’t lunge forward over top of your foot. 4) Alternate and repeat.
Body Weight Reverse Lunge
1) As you step back, plant your foot and put your body weight over top of your back knee. 2) Keep your body position tall. All lower body segments in 90 degrees. 3) Return to start position. 4) Repeat.
Body Weight Squat
1) When performing the squat, let your body weight shift back into your heels as you sit your hips back. 2) Keep your knees as far back behind your toes as possible. 3) Keep your chest up and back held in neutral position or with a slight arch. 4) Prevent yourself collapsing forward as you perform a squat. 5) Make sure your toes, knees, and hips are all in line as you squat back.
Body Weight Stationary Lunge
1) While performing this exercise, ensure that your body is over top of your back leg. 2) Keep all your lower body segments at 90 degrees. 3) Extend up into a standing position. 4) Repeat.
Body Weight Calf Raise
1) When performing this exercise, keep your hips in line with your body as well as your knees straight. Hinge only at the ankles. 2) Roll all the way up to your toes.