By: DHFC Fitness Specialist Jeremy D.
Santa’s Workshop Presents: Lower Body Burn
WARM UP
Jumping Jack – 20 seconds | Wall Reach – 10 reps |
Wide Jack – 20 seconds | Single-leg RDL – 6 reps each |
Forward Hurdle walk – 8 reps each | Shoulder Pass-Through – 10 reps |
Backward Hurdle walk –8 reps each | Cat-Camel – 5 reps |
Walking Knee Hug – 6 reps each | Quad Lateral Leg Lift – 8 reps each |
Straight leg Kick – 6 reps each | SL Hip Bridge – 8 reps each |
Complete circuit 3 times before stretch.
Circuit 1
Sandbag globe lunge/Valslide Sandbag Reverse lunge/Standard Reverse Lunge 6-8 reps
Valslide Sandbag Lateral Lunge/Lateral Lunge – 6-8 reps
Single-leg Lowering w/ Sandbag / Single-leg lowering with band – 8 each side
Air Dyne Sprint – 2 minutes of 30 second sprint, 30 seconds slow to moderate
Supine Figure 4 stretch – 30 seconds
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