I <3 LEG DAY - WEEK 3

Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Warm up before beginning workout. Complete as many rounds of this body weight circuit in 20 minutes, resting 30 seconds between exercises and 90 seconds to 3 minutes between circuit rounds. To reduce intensity, complete each exercise individually resting in between as needed. Recover with some flexibility

Exercises	NOTES
1 Plank with Hip Extension Set-up in a traditional plank position Hands should be under the shoulders and toes under the ankles Hips are level with the feet and shoulders Once you have a solid plank hold, raise one leg off the ground Make sure the knee stays straight with no bend and the body doesn’t rotate Lower that leg back down and repeat with the other leg Complete for the desired repetitions Note: Perfecting the traditional plank is the best starting point. Once you can hold this for 30-45 seconds, hip extension can be added.

Exercises

NOTES

Plank with Hip Extension

Set-up in a traditional plank position
Hands should be under the shoulders and toes under the ankles
Hips are level with the feet and shoulders
Once you have a solid plank hold, raise one leg off the ground
Make sure the knee stays straight with no bend and the body doesn’t rotate
Lower that leg back down and repeat with the other leg
Complete for the desired repetitions
Note: Perfecting the traditional plank is the best starting point. Once you can hold this for 30-45 seconds, hip extension can be added.