Strength #2: Legs & Core

Warmup

  • Leg swings, 20 x front, 20 x lateral
  • Slow jog 3-5 min

Workout

  • Squats: 3 sets, 20-15-10 reps (moderate weight, increase by about 20% per set)
  • Lunge complex (all with light to moderate weight dumbbells) * denotes kettlebell
    • Deficit lunge: 2 x 15
    • Lateral lunge: 2 x 15
    • Curtsy lunge: 2 x 12
    • Offset reverse lunge: 2 x 10*
    • Reverse forward lunge: 2 x 10*
  • Cross-knee crunches (steam engines) 2 x 20
  • Side imprints 2 x 20
  • Russian twists: 2 x 30
  • Hanging leg lifts 2 x 20

Cooldown

  • Static stretching, hold each for 30-45 sec, full, controlled breaths
    • Lunge stretch (both sides)
    • Pigeon stretch
    • Quad stretch
    • Hamstring
    • Cross-leg trunk rotation (piriformus stretch)

 

Notes: Lunge complex credit to Outside Online.

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