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Leg Day

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Dashboard |  Workout

Leg Conditioning

DemoExerciseReps/SetsHow to/Cues
1 Legged Hamstring Bridge2x12 each side


Air Squat2x20


Back Squat1 warm up set
3 working sets of 8-10 reps



Deadlift1 warm up set
3 working sets of 8-10 reps



Pistol Squat2x max each sideExtend your arms out towards the front for balance and a slight counterweight. Try to keep your back straight.
Keep the heel of your working leg on the floor and make sure your toes point forwards. Push the center of your foot into the floor as you extend your leg.
Push your knee forward but keep it in line with your foot.
Engage your free leg and lock your knees. Work on keeping the leg parallel to the floor the entire time.
Twisting Back Lunges with Elastic2x12 each side none alternatingStart in a tall neutral stance, with your feet about hip-width apart. Place the elastic underneath your stationary foot and hold the ends of the band in each hand.
Lift your arms in front of your body until horizontal with the palms of your hands facing each other. Keep your elbows locked and scapula depressed for the entire duration of the exercise.
Separate your movements. Focus on stability and precision. Step your moving foot back and lower your hips until both knees are in a 90 degrees angle keeping your front shin parallel to the floor. Rotate your upper body in the direction of your stationary foot. Untwist your body to square your shoulders and hips perfectly before coming back up to your starting position.
Hold your arms parallel to the floor at all times and do not allow your back knee to touch the floor.
Standing Lower Back Extension - Back to Wall3x8Keep your hips perfectly immobile as you round and arch your back.
Focus on training your back muscles and not your hamstrings. The angle at your hips must remain constant.
Place your glutes on the wall.
Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
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