Lower Body Strength 2

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.

Workout: Complete each exercise for 8-12 reps (30 seconds for wall sits) followed by 15-60 seconds of rest. Repeat the workout for 3-5 sets.  It is encouraged that you modify each exercise to a version that is best for you.

WARM UP
Fire Hydrants man demonstrating fire hydrant exercise Side Steps man demonstrating side step exercise

 

WORKOUT EXERCISE

DEMO

DEMO MODIFIED
Squats
(8-12 repetitions)

mad demonstrating squat exercise

man demonstrating modified squat exercise
Lunges
(8-12 repetitions)

man demonstrating lunge exercise

man demonstrating modified lunge exercise
Wall Sits
(30 seconds)

man demonstrating wall sit exercise

man demonstrating modified wall sit exercise
Calf Raises
(8-12 repetitions)

man demonstrating calf raises exercise

man demonstrating modified calf raises exercise

Rest for 15-60 seconds as needed between sets.
Repeat entire workout for 3-5 sets. Modify exercises, rests, and sets as needed.

 

COOL DOWN
Heel to Glute female demonstrating heel to glute Knee to Chest female demonstrating knee to chest

 

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