Legs
| Exercise | Set/Reps | Notes |
|---|---|---|
| Body Weight Hip Thrusts | 5 x 20 | Have a resistance band right above your knees and focus on the glute/ham contraction. Make sure to squeeze and hold contraction for 2 seconds at the top. Focus on keeping your knees out and do not let the band collapse your knees. |
| Walking Lunges | 4 x 15 each leg
Superset w/ | Use your body weight OR hold dumbbells. Make sure to take a wide step, push through your heel, and make sure your knee doesn’t go over your toes. |
| Banded Jump Squats | 4 x 20 | Do not let band collapse the knees and squat nice and low. Make sure the band is right above the knees. |
| Sumo Squats | 4 x 15 | Hold one dumbbell or a kettlebell with both hands. Use risers to stand on so you can hit a lower depth on the squat. Practice slow and controlled movement, 5 seconds down and 5 seconds up. Make sure to squeeze those glutes as you are pushing up. |
| Leg Press | 4 x 25 | Make sure legs are nice and wide. This is a high rep set so make sure the weight is not too heavy. Each rep should be fully controlled with full range of motion. |
| Seated Calf Raises | 4 x 20 | Controlled, full range of motion w/ squeeze at the top of the rep |
