Pre-Work out Stretches:
Head Rolls (5 Clockwise, 5 Counter)
Shoulder Rolls (5 forward, 5 back)
Cross Hands (5 breathes front, 5 breathes behind back)
Wide feet Chest (5 reps)
Swimmers (5 reps forward, 5 reps back for both arms)
Wide Feet Hamstring (5 breathes middle, 5 breathes right, 5 breathes left)
Runner’s Pose (Start in forward lunge, lift up on front heel - 5 breathes each leg)
Side Lunges from wide feet (5 breathes each side)
Quads (5 breathes each leg)
Downward Dog Calves (5 breathes each leg)
Front Foot Hamstring (5 breathes each leg)
Ankle Rolls (5 clockwise, 5 counter for each ankle)
Leg Day (SHORT water break every 3rd exercise, reps listed are the GOAL):
Calf raise Squats (2 exercises in 1, do calf raise and then as you lower calves back move into a squat,
keep chest and head up - 25 reps)
Super Skaters (1 leg squat, as you lower down into squat extend 1 leg out behind you, push opposite
arm out - 25 reps each leg)
Wall Squats (Use fence, get body down so knees are 90 degrees, hold 1 min)
Step back Lunges (25 reps each leg)
Alternating Side Lunges (45 degrees from center, alternate legs each rep - 12 reps each leg, 24 total)
Single Leg Wall Squats (Use fence, get body down so knees are 90 degrees, extend 1 leg straight out and
alternate legs every 10 secs, total 1 min)
Dead lift Squats (move into a squat, keep chest and head up try to touch fingers to ground - 25 reps)
3-way Lunges (Lunge to side, lunge 45 degrees, then lunge forward, this is one rep - 5 reps each leg)
Sneaky Lunges (Lunging while staying on your toes, everyone line-up and complete 2 lunges (alternating)
then turn around and do 2 lunges back, each lunge is a rep - 20 total reps)
Chair Salutations (feet together, lower body down as if sitting in a chair and raise arms straight out over
head, hold 1 min)
Toe-roll ISO Lunge (stay in lunge position, then roll forward moving knee over toes and then back over
ankle, 20 reps each leg)
3-way Calf raises (toes out, toes neutral, then toes in - 15 reps each)