AbleBody™
Day 2 — Legs & Glutes
🕓 30 Minutes
Warm Up ⓘ Perform each set of warm-up movements one time through.
Warm Up
Run In Place
Or to modify for lower impact, raise knees up to hands in an exaggerated march, as pictured.
Reps: Perform for 30 seconds
Warm Up
Knee Hugs
Alternate gently puling knee to chest.
Reps: Perform for 30 seconds
Warm Up
Hip Rotations
Gently rotate to outward to open hips on both sides.
Reps: 10 rotations on each side.
Warm Up
Lateral Lunge (active stretch with flexed foot)
This is a great stretch for hamstrings and hip flexor muscles, especially if they're tight from sitting for extended periods of time!
Reps: 10 on each side
Warm Up
Standing Quad Stretch
If finding your balance is difficult, use a countertop or chair for stability.
Reps: Hold stretch for 30 seconds on each side
Warm Up
Standing Glute Stretch
To set up - cross ankle over opposite thigh just above the knee, stabilize, and sit back into a squat position until you feel the stretch in your glute.
Reps: Hold stretch for 30 seconds on each side
Warm Up
Standing Ankle Circles
Rotate ankles in circular motion both clockwise and counterclockwise.
Reps: 5 rotations in each direction
Circuit ⓘ Perform 10-15 reps of each exercise.
Focus on stabilization and aim for a slow tempo of 4-2-1. Contract (lift) for 4 seconds, hold for 2 seconds, return to start position in 1 second.
Move through the circuit, one movement after the other, with minimal rest (0-60 seconds) between each set.
Aim for 3 rounds!
Circuit
Bulgarian Split Squat with Ball
This is an advanced stability exercise that requires a stable core and focus! There is no shame if you need to replace the ball with a stationary elevation like a chair or bench. Be sure your bent knee is tracking over your foot, not beyond the toes. Inhale- down, exhale- up.
This exercise can also be modified to a standard lunge with both feet on the ground.
Reps: 10-15 on each leg
Circuit
Squat with Dumbbell
Sit back into the squat, like sitting in a chair. Keep your back neutral/straight, no excessive leaning forward. Knees track over mid-foot, never beyond toes. Weight is in heels as you drive up from the squat. (You should be able to easily lift toes). Engage core, squeeze glutes at the top. Inhale as you squat down, exhale on your way back to standing.
Reps: 10-15 on each leg
Circuit
Calf Raises Forward
Stand up straight, push through the balls of your feet and raise your heel until standing on toes. Lower back to start. Inhale on the way up, exhale on the way down.
Reps: 10-15
