LEGS

Front Squat

Priority: Quads and hamstrings

This exercise is great for sculpting your upper legs and booty.

Training tip: To prevent knee injury don’t bounce at the bottom. To prevent lower back injury keep your upper body perpendicular to the floor.

Walking lunges wITH dumbellS (& BUNNY)

Priority: Quads, Hamstrings, and Glutes

​Besides sculpting the glutes, this strengthens the front thigh stepping forward while stretching the support one.
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Training tip: If your hips and legs are tight, go as far as you comfortably can and work up to the full lunge.
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If you're lucky, small woodland creatures may appear to cheer you on.

Side to side lunges

Priority: Adductor muscles (inner thigh)

This stretches the inner thigh of the straightened leg & strengthens the front thigh of the bent leg.

Training tip: If your hips and legs are tight, go as far as you comfortably can and work up to the full side lunge

​Side Mini Band Shuffle

Priority: Abductor muscles (outer thigh)

Morgan V is doing Side Band Shuffle with 2 bands for added resistance to create size and then drops to one band to continue with more range of motion.

Training tip: This is great for trimming the outer thigh. To say this exercise really burns is an understatement, but if you fight through the burn the results are amazing. ​
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MES Ladder Drill into Punches
​with Heavy hands

Priority: Coordination

This exercise boosts quickness, foot speed, hand speed, coordination, and body awareness.

​Morgan V is using Heavy Hands Weighted Gloves

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MES LADDER DRILL INTO PUNCHES without heavy hands

Priority: Coordination

This exercise boosts quickness, foot speed, hand speed, coordination, and body awareness.