Summary: Killer legs are no longer a thing of myth. Lean Legs is a workout designed to extensively focus on creating firm, toned legs. Squat, lunge and jump your way to the legs that you have always dreamed of.
Time: 20 Mins.
Hip Extension - Bridge (10 Reps)
Squeeze the glutes and core. Position the band so it is applying downward force on the hip region.
Push through the down heel and scapula. The feet stay in dorsiflexion. Raise the hips while keeping the glutes activated. Lead with the active leg heel. Hold for 3 count.
Return the hips to starting position in a controlled manner.
REST: 20 Seconds
Sumo Squat (10 Reps)
Engage the core. Initiate the movement from the hips Pull the band up to the middle of the chest. Maintain a wide stance with the toes slightly pointed out.
Drop the hips as if you are going to sit in a chair, slowly lower the body until your thighs are parallel to the ground. Hold for 1 count. Push through the heels. Return to starting position in a controlled manner.
Split Squat (10 Reps)
Activate the hips and glutes for stability. Drop the back knee straight down to the floor while keeping it in line with same-leg foot.
Once at the bottom of the movement, drive through the heel of the front foot while pushing through the quads to straighten both legs.
Middle Swing (10 Reps)
Stand in quarter squat position. The hands are between the legs at ground level.
Push through the heels and fully extend the body pushing the hips forward. Swing the arms to full extension above the head.
Return to starting position in controlled manner.
Good Morning (10 Reps)
Straighten the legs and lengthen the trunk. Pinch the shoulder blades together and activate the core. Bring the legs to a slight bend.
Keep a slight arch in the back. Hinge at the hips and slowly descend until chest is parallel to the ground. Hold for 1 count.
Push the glutes forward and slowly straighten hips. Lead movement upwards with the shoulders. Finish ascent standing tall.
REST: 30-60 Seconds
Forward Lunge (10 Reps Each)
Squeeze the down-leg glute and step forward by pushing off down-leg (don't simply reach with active-leg).
Drop the back knee straight down to the floor while keeping it in line with same-leg foot. Push through the heel of the active front leg and bring the front foot back into hip width stance.
Reverse Lunge (10 Reps Each)
Squeeze the down-leg glute and step backwards by pushing off the down-leg (don't simply reach with active-leg).
Drop the back knee straight down to the floor while keeping it in line with same-leg foot. Push through the heel of the active back leg and bring the back foot back into hip width stance.
Side Lunge (10 Reps Each)
Squeeze the down-leg glute and step to the side by pushing off the down-leg (don't just reach with stepping leg).
Once the stance is at full width, sit the hips down towards the active leg until the active-leg thigh is parallel to the ground. Push off through the center of the active-foot explosively and return to starting position.
REST: 30-60 Seconds
Standing Hip Extension (10 Reps One Leg)
Squeeze the glutes and keep the core tight. Lift the active leg in a backwards kicking fashion while keeping the leg straight. Lead with the heel.
The toes remain facing forward entire time. Return the active leg to starting position in a controlled manner.
Leg Raise (10 Reps One Leg)
Start by activating the glutes. Ensure that the chest is high and the core is tight. Slowly bring the active leg forward and up without bending the leg.
Ensure the trunk does not twist. Raise the leg as far as comfortable. Hold for 3 count. Return the leg to starting position in a controlled manner.
Standing Hip Adduction (10 Reps One Leg)
Start movement by activating glutes. Set active foot so the heel is slightly lifted and positioned in front of down leg foot. While keeping a tight core and resisting twisting in the trunk, bring the foot across the body until uncomfortable.
Make sure the leg remains rigid the entire time. Hold for 3 count. Return the leg to starting position in a controlled manner.
REST: No Rest
REPEAT WITH OPPOSITE LEG
Clamshell w/Lift (10 Reps Each)
Lie comfortably on side with the band wrapped around outside of knees and over the top of the thighs. Squeeze the glutes.
Slowly spread the knees apart while keeping the feet together in a stacked position. Hold for 3 count. Bring the legs back to starting position in controlled manner.
Butterfly (10 Reps)
Sit down with feet tucked in as close to groin as possible. Wrap the band under the knees and over the top of the thighs. Rest the knees at a comfortable position. While maintaining the same foot position, push the knees out until uncomfortable.
Switch direction of knees and bring them together in controlled manner. Hold for 3 count.