Lower Body Strength

Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up (such as the one listed below) that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion. It is encouraged that you modify each exercise to a version that is best for you. This workout can be done with or without weights.

Workout: 3-4 sets with a 1-2 minute rest between each set as needed. Each set consists of performing each exercise for 8-12 repetitions.

WARM UP
Torso Rotations female demonstrating torso rotations Pelvic Stretch female demonstrating pelvic stretch
Arm Circles female demonstrating arm circles Heel Reach to Overhead female demonstrating heel reach to overhead

 

WORKOUT EXERCISE DEMO DEMO MODIFIED

Pulsing Squats (8-12 reps)

female demonstrating pulsing squat

female demonstrating modified pulsing squat

Multi-directional Lunges (8-12 reps)

female demonstrating multi-directional lunge

female demonstrating modified multi-directional lunge

Single Leg Hip Thrust/Glute Bridge (8-12 reps)

female demonstrating hip thrust glute bridge

female demonstrating modified hip thrust glute bridge

Good Mornings (8-12 reps)

female demonstrating good morning exercise

female demonstrating modified good morning exercise

Curtsy Lunges (8-12 reps)

female demonstrating curtsy lunge

female demonstrating modified curtsy lunge

Kneel to Squat Jump (8-12 reps)

REST 1-2 MINUTES AS NEEDED; REPEAT ENTIRE WORKOUT 3-4 TIMES

female demonstrating kneel to squat jump

 female demonstrating modified kneel to squat jump

 

COOL DOWN
Heel to Glute female demonstrating heel to glute Knee to Chest female demonstrating knee to chest
Link & Lift Hands Behind Back female demonstrating linked hands lifted behind back Arm Behind Head Stretch female demonstrating arm behind head stretch

 

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