Step forward and slowly lower into a lunge, keeping your knee in line with your ankle, making sure not to slam your back knee on the floor, push the weight through the floor to stand back up. Do all on one side first, or alternating.
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs
*Modification: do these with no weight
Up Next in WEEK 15 DAY 2: LOWER BODY
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CABLE GLUTE KICKBACK (3x12) PER SIDE
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
BANDED CLAMSHELLS (3x12)
Lie on your side with knees bent and a resistance band around your thighs. Keeping feet together, open your top knee like a clam shell, then close.
Equipment: Resistance Band
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RAINBOW EXTENSION KICK (3x10)
Starting on all fours, kick one leg back and draw a large semi-circle arch in the air with your foot, tapping the floor on both the far left and far right.
Zero equipment
