Lower body exercises
• 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
- Sumo squat hop
- Sumo squat pulse
- Goddess squat
- Sumo squat
- Squat & cross
- Side lunges
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