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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

LAURA KINGMAN CUSTOM WORKOUT

Hey there Laura!  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!

BODY ROLLS

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

MINI SQUATS

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!

QUAD SETS

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!

NEEDLE KICKS

Description:  This move starts by standing on a surface with your legs. You will then balance on 1 leg while you lift the other leg behind you and lean forward with your trunk, keeping both legs straight. 

*Idea is to hinge at your hips keeping the leg being lifted in line with your trunk

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

SINGLE HIP BRIDGE

Description: Start laying on floor with 1 leg bent so toes are touching wall and opposite leg straight with heel against the wall. Then squeeze your glutes strongly to lift your hips up evenly. Then slowly lower hips to touch the floor.

**Focus to keep hips level so no rotation occurs.

Goal: 4 rounds of 10 reps per leg.