Lower body exercises

Lower body exercises

  June 17, 2025    Kaatje van Remortel

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• Perform all 3 exercises with little to no rest.
• Rest for 60 seconds.
• Repeat x 4

1. Wall sit march x 20 total
2. Wall sit abduction x 20
3. Banded wall sit x 30-60 seconds

1. Wide jumps (10-15x)
2. In-and-out squat jumps (10-15x)
3. Lunge jumps (15-20x)
4. Banded high knees (10-15x)
5. Side steps (10x each leg)

Repeat 2-3 times

1) Glutes: Curtsy Step Downs 3x10
Builds single-leg control and glute med strength for better stability and knee tracking.
2) Hamstrings: Single-Leg RDLs 3x8
Strengthens your posterior chain and improves balance with every rep.
3) Core: Swiss Ball Plank 3x8
Fires up your deep core, supporting posture and stability needed for efficient running.
4) Calves: Deficit Calf Raises 3x12
Increases range and strength for explosive push-offs and shock absorption

1) Cada pierna x3 vueltas

• 12 búlgaras rotación D
• 12 elevaciones cadera para isquios pelota
• 12 camino atrás arrastrando + presa hombro

2) Cada pierna x2 vueltas

• 12 cruzadas D (pie elevado en step bloque)
• 12 peso muerto y seguido 10” isometrico + sentadilla camino atrás x10 todo seguido
• 30 patadas cruzadas lastre 2 kilos
• 15 Abd y patada

• dragons
• split squat hold + around the head
• single leg glute bridge
• calf raises
• side plank + hip abduction

1. Sumo squat hop
2. Sumo squat pulse
3. Goddess squat
4. Sumo squat
5. Squat & cross
6. Side lunges
   
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