1-1 Gaja Workout – Coach Bachmann

Let's get to work!

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

Demo	Exercise	Reps/Sets	How to/Cues
	Chair on Back - Hold 4x20sec
	Bird Dog Elbow Knee Touch 3x2 each side alternating		Avoid lifting your leg too high or allowing your spine to curve past its natural position. Crunch to connect the elbow and knee underneath your core in each rep Move slowly and with control whilst maintaining smooth and even breathing.
	Heels to Sky 3x8 SLOW		Engage your lower abs only to push your heels upwards. Imagine you had a ring of fire around your ankles and you do not want to burn. Stay slow and controlled on the way back down. Interlock your hands behind your head and keep your shoulders depressed.
	Mobility Back Row 3x6 each side		Bend your knees slightly, place equal weight in both feet and keep your shoulders down. Engage your core to stabilize your position as you push your hands out in front of your chest. Keep your hips and shoulders perfectly squared and parallel to the floor.
	1 Legged Good Morning 2x12 each side		Hold your hips in a slight anterior pelvic tilt, keep your back straight and guide the movement with your coccyx. "Keep your shoulders low and pull them together in the back. Actively push your elbows back as well. Keep your hips and shoulders squared. " Move slow and focus on muscle engagement, alignment and balance.
	Hamstring Bridge Push Outs 2x8		Push your hips up without arching your back. Keep your hips high as your push your legs open against the elastic. Lower back down in a slow and controlled manner.
	Back Squat 2x warm up & 3x8-12
	Deadlift 2x warm up & 3x8-12
	Partial Skater Squat 3x8 each side
	Wall Sit - Marching 2x10 each side alternating
	Half Leaning Sliding Side Lunge 3x8 each side
	Side Plank Adductor Bottom Leg Lift on Bench 3x6 each side
	Standing Crab Walk with Elastic 2x10 each side		Bend your knees keeping them above the toes until your quads are about parallel to the floor. Keep your back straight and in a 45 to 90 degree angle to your hips. Keep your hips low and upper body stable as you take small and controlled lateral steps.
	1 Legged Hamstring Bridge 3x10 each side
	Hip Flexor Conditioning - Pulses 20x each side
	Hip Flexor Conditioning - Hold 15sec each side		Hold your leg parallel to the floor and try to avoid any kinds of shakes! Create the illusion of perfect stillness. Fully lock your knee, point your foot and curls your toes. Feel your quad and calf on fire. Keep your legs parallel to each other.
	Prep for Half Split 40sec each side		Place your hips on top of the back knee and keep them squared with your shoulders at all times. With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.
	Hip Opener with Yoga Block on Stomach 40sec each side		Keep your hips parallel to the floor and squared with your shoulders. Lock your extended knee and keep your knees close to each other. With every exhale slide into a deeper stretch.

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