LEGS FUNDAMENTALS 02

20 reps Jumping jacks

20 reps crossing jacks

10 reps squats arms out and hold squat 10 sec

30 sec alternating lunges stepping back

30 sec hold split squat, knee on floor, psoas. Each side

30 sec pike standing ( 2 pike to squat), then pike hold 20 sec

30 sec side squats

30 sec stretch right side then hold both sides

30 sec top foot stretch each side, like split squat

30 sec roll ankles, as far as we can

30 reps calf raise

30 sec down dog

30 reps calf rise toes out

30 sec down dow

-30 sec sumo squats and 10 sec paulses

-30 sec alternating squats back

-30 sec quad stretch

x3

30 sec straddle on floor, hold right then left

10 reps 4 legs, glute straight leg up

10 reps 4 legs other side, circles one way, then other side

10 reps 4 legs diagonal

30 sec puppy stretch

10 reps leg extensions to curl on 4 legs

10 reps hydrant

30 sec outer glute stretch

-20 reps shoulder bridge

-20 reps abs, sunbathing leg rise 45º

-20 reps abs, sunbathing leg side

10 reps single leg shoulder bridge

30 sec outer glute stretch

30 sec pike on floor

30 sec butterfly

30 sec splitsquat, knee on floor then open the lead leg and sink in the position with elbows down