Sunday, August 6, 2017

Leg Strength/ Mobility Routine!

Here is a basic leg strength and mobility routine that I try to do twice a week. I perform two sets of ten reps on all the exercises. It should not take more then 15-20 minutes in time once you get the hang of it. I like to do this routine on days where I am tired and sore as it tends to loosen the muscles up. Enjoy and if you have any questions let me know!



1) Single leg raises
Hold each for 2-3 seconds and focus on keeping the leg straight.



2) Side Bridge leg lift
Just lift the top leg up and try to focus on keeping it straight. The first picture is more advanced but if you struggle with holding yourself up try the version in picture two until your strength improves.


3) Fire Hydrants
Assume all-fours position. Lift leg directly to side and briefly ( 2-3 seconds)  and make sure to keep knee around 90 degrees. Lower to start position.
4) Fire Hydrant Circles
Could not find a picture for this. Lift one of the knees up off the ground and just make 10 circles with it to work on hip flexibility. Then switch sides.

5) Donkey kicks 
Start this excervise by keeping  your abdominal muscles drawn in toward your spine. Lift one leg up behind you while keeping your knee bent, and raise your leg until it is in line with your body and your flexed foot is parallel to the ceiling.


6) Superman's 

Lay face down with your arms outstretched. Keep your hands and arms straight throughout the exercise. Raise your hand and legs 4-5 inches off the ground. Hold for 3-5 seconds, then return to starting position.


7) Alternating arm/leg Superman ( strengthens upper and lower back)
Same as above but you will be doing opposite arm/leg. So start by doing right arm/ left leg for ten reps then switch to the left arm/ right leg.

8) Forward Lunges
Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
9) Reverse LungesTo begin, stand tall with your hands at your hips or overhead, which is the more challenging of the two positions. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.

10) Squats
Stand in a shoulder-width stance with toes pointed slightly outward.Lower into a squat position by pushing your hips back and bending your knees until the crease of the hip drops below knee level. Pause at the bottom of the movement, and then extend hips and knees upward, explosively pushing yourself back to the starting position.
11) Leg Swings

Find a wall or something to hold on to and just focus on swinging one leg and try to keep it straight. 




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