Lower Body Blast
Warm Up
From Standing:
Come into a squat – Lateral Walk 4 to one side, 4 to the other 10 times (5 each direction)
Stay in Semi Squat – Lateral Lift to Right (10 full, 10 pulses, 10 full)
Stay in Semi Squat – Lateral Lift to Left
March it out
Standing Kick-back Left Side (10 full, 10 pulse, 10 full) Straight Back, Hips squared to the front)
Standing Kick-back Right Side
Step it out – Side to Side
Rear Lunge to Front Knee Raise Left Side (15 ea)
Rear Luge to Front Knee Raise Right Side
Knee Repeaters Left Side (15 ea)
Knee Repeaters Right Side
March it out
From All 4s:
Straight Leg Raises Left Side (Keep Hips squared to floor) (10 Full, 10 pulses, 10 full)
Straight Leg Raises Right Side
Triangle Raises Left Side (Foot comes up and over the lower leg) (15 ea)
Triangle Raises Right Side
Donkey Kicks Left Side (Leg is bent at 90 degrees, Sole to ceiling) (10 Full, 10 pulses, 10 full)
Donkey Kicks Right Side
Sit Back in Child’s Pose
Come to Side-Lying Position on Right Side:
Top leg Raises Left Leg (10 Full, 10 pulse, 10 full)
Hold Leg out about ½ way (10 circles forward, 10 circles backward)
Bend Both Legs out to 45 degrees stacked – Clamshell Raises (15 ea)
Switch to Left Side:
Top (Left Leg) raises
Circles Forward & Back
Clamshell Raises
On Back:
Glute Bridge Raise & Lower (10 Full, 10 Pulses, 10 full)
Stretch