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 bodyweight 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 2 inch runs - in and out 1. Start in athletic stance with knees bent, hips back, and arms bent. 2. Run in place, moving your feet two inches off the ground as quickly as possible. 3. Contact ground in the same spot with one foot as the other moves left and right. 4. Complete the set on one side and repeat on the other. Be sure to: Maintain an athletic base position with your feet apart throughout the movement. You should feel it: Working your hips, knees, and ankles and challenging your coordination.
2 hip abduction - sidelying straight leg 1. Lie on your side with your head resting on your bottom arm, legs straight, and top leg slightly behind your bottom leg. 2. Keeping it straight, lift your top leg up in the air and slightly back. 3. Lower your leg back to the floor. 4. Complete the set on one side before repeating with the other leg. Be sure to: Do not allow any movement through your torso as you lift your leg. You should feel it: Working the outside hip of your top leg.

Exercises

NOTES

2 inch runs - in and out

1. Start in athletic stance with knees bent, hips back, and arms bent.
2. Run in place, moving your feet two inches off the ground as quickly as possible.
3. Contact ground in the same spot with one foot as the other moves left and right.
4. Complete the set on one side and repeat on the other.

Be sure to: Maintain an athletic base position with your feet apart throughout the movement.

You should feel it: Working your hips, knees, and ankles and challenging your coordination.

hip abduction - sidelying straight leg

1. Lie on your side with your head resting on your bottom arm, legs straight, and top leg slightly behind your bottom leg.
2. Keeping it straight, lift your top leg up in the air and slightly back.
3. Lower your leg back to the floor.
4. Complete the set on one side before repeating with the other leg.

Be sure to: Do not allow any movement through your torso as you lift your leg.

You should feel it: Working the outside hip of your top leg.