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WENDY'S NO LEG CUSTOM WORKOUT

L LEG

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: 5 reps

PAIN-FREE HEEL SLIDES

Description: Start in sitting or lying on a flat surface. You will then slide 1 heel up towards your bottom as high as you can causing your knee and hip to bend. Return your leg to straight by allowing the heel to slide away from your bottom.

Goal: 5 reps

PAIN-FREE STRAIGHT LEG RAISE

Description: Start either sitting or laying on a flat surface. You will then squeeze your left quad. While holding that quad active you will then lift the leg at the hip to perform a straight leg raise. *Slowly return the leg to the surface and relax the knee between each rep.

Goal: 10 reps

WORKOUT 1

1 FOOT PUSH UP

Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.

Goal: 3 rounds of 10 push ups. 

CHIN UP NEGATIVES

Description: This move begins with lifting yourself into a chin-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 5 negatives with at least 5 second lowering

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position.

Goal: 3 Rounds, 8 reps per round. 

PULL OVER

Description: Start by contracting core and pulling legs up and over the bar. Once over the bar with your elbows straight, slowly lower yourself back down under the bar. 

Goal: 3 rounds of 5 reps

SINGLE LEG WALL SPLIT

Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.

Goal: 3 rounds of 3 reps on right leg (left leg going up the wall)

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 10 second holds x 5 reps.

WORKOUT 2

PISTOL SINGLE LEG SQUAT WITH POLE

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 10 reps (right leg only obviously)

L-STAND HOLDS

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!

Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)

Only if holding your knee in extension does not bother it

SINGLE LEG BRIDGE

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift and hold one leg out straight, then raise and lower as the video shows.

Goal: 3 rounds of 2 bridges

PULL-UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 8 reps x at least 5 second lowering

HANGING L ROTATION

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 3 rounds of 10 reps each direction

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 4 reps each arm with 15 sec holds