Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Christy! Here’s your CUSTOM TRAINING PROGRAM to adapt leg days for you. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.
Goal: 4 rounds of 7 rolls
Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing.
Goal: 4 Rounds, 10 reps per round
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by sitting on a surface with your legs straight in front of you. You will then contract your quads to cause the back of your knee to touch the surface you are sitting on. Try to hold that contraction for a count of 3 before you release to allow the knee to slightly bend again.
Goal: 4 Rounds, 10 reps per side, per round
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay back on the your elbows as you see in this demo. You will have 1 knee bent and 1 leg straight. Then bent knee will have the foot on the floor. You will then engage your quads, and lift the straight leg up in the air for your reps.
Goal: 4 Rounds, 10 reps per side, per round
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this
Description: Start laying on floor with 1 leg bent so your foot is flat on the floor (you can lean back on your elbows or lay flat.) You will then engage your hamstrings to slide the heel along the floor of the leg that was straight before you allow the heel to slide back into the straight position.
Goal: 4 rounds of 10 reps per leg.
Description: Start laying on floor on your side as seen in this demo video. You will then engage the inside muscles of the bottom leg to lift that leg up into the air.
Goal: 4 rounds of 10 reps per leg.