LEGS

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Front Squat Wide Stance (Plié)

Front squat

Stability Ball Wall Squat

Priority: Quads, hamstrings, and glutes

Try to keep your body as straight as you can. To prevent knee injury perform at a steady pace, don’t bounce at the bottom, and keep your weight distributed evenly on your feet.

Priority: Quads and hamstrings

​Try to keep your body as straight as you can. To prevent knee injury perform at a steady pace, don’t bounce at the bottom, and keep your weight distributed evenly on your feet.

Priority: Quads and lower back

Keeping your back straight slowly lower yourself until your legs are at, or just above, right angle. This is great for pumping blood into the front thighs and helping to protect your

Forward lunge

reverse lunge

angled lunge

Priority: Quads and glutes

If your hips and legs are tight, go as far as you comfortably can and work up to the full lunge. It can be done with bodyweight only or dumbbells at your side. This exercise will also help improve your balance.

Priority: Quads and glutes

If your hips and legs are tight, go as far as you comfortably can and work up to the full lunge. It can be done with bodyweight only or dumbbells at your side. This exercise will also help improve your balance.

Priority: Adductor muscles (inner thigh)

​Start with your right foot turned at a 45 degree angle and with your left foot to step towards the 10 ‘O Clock position with a long enough stride that you have to explode back to the starting position or you lose your balance; alternate legs. 

Side-to-side Lunges

Stiff-deadlifts

Lying Leg Curls

Priority: Adductor muscles (inner thigh)

This stretches the inner thigh of the straightened leg & strengthens the thigh of the bent leg. This can be done holding medicine ball or weight in front of chest. ​

Priority: Hamstrings and lower back

While it strengthens the hamstrings it stretches them, and strengthens lower back. To prevent lower back injury keep your heels pressed into the floor throughout the exercise. If you have lower back problems only lower the dumbbells to where your lower back is comfortable, eventually you will be able to reach floor. ​

Priority: Hamstrings

Lying face down on the floor, place a dumbbell between your feet and slowly lift it until you reach a right angle; now slowly return to starting position.  This exercise works the calves and glutes as well.

Side Mini Band Shuffle

Priority: abductor muscles (outer thigh)

Move sideways at a controlled pace. This really burns while working the outer thigh, so embrace the burn for great results

Forward Lunge Stretch

Priority:  Back leg quad and glutes

To protect the knees it is done with bodyweight only. If your hips and legs are tight, go as far as you comfortably can and work up to the full lunge. ​This exercise will also help improve your balance.

Side Lunge Stretch​

Priority: Adductor muscles (inner thigh)

This stretches the inner thigh of the straightened leg. To protect the knees it is done with bodyweight only. ​

Leg Switches for Different Needs

Standard

Priority: Glutes, quads and hamstrings

This is excellent for burning calories and building explosive leg muscles. Use bodyweight only until you can get the repetitions up to at least 20 each leg. Only lengthen your stride as far as is comfortable. ​

advanced

Priority: Glutes, quads and hamstrings

This is excellent for burning calories and building explosive leg muscles. Each set lengthen your stride as far as is comfortable. Perform with dumbbells at your side with increased weight or number of repetitions each set.

athletic

Priority: Glutes, quads and hamstrings

This is excellent for burning calories and building explosive leg muscles. Lengthen your stride as far as is comfortable. It can be done with bodyweight only or dumbbells at your side.