Lower Body Routine
Lower Body Routine
30 on / 30 off
|Exercise |Body Part |
|1. Squats |Quads |
|Good Morning |Hams |
|Calf Raise (toes straight) |Calves |
|Super Man |Core |
|Front / Backs |Agility |
|2. Step Ups (Front) |Quads |
|RDL |Hams |
|Calf Raises (toes in) |Calves |
|Planks |Core |
|Side to Side |Agility |
|3. 1 legged bosu ball squats |Quads |
|Kneeling Falls (feet under bench) |Hams |
|Calf Raises (toes out) |Calves |
|Physio ball straight arm planks |Core |
|Jump Rope |Agility |
|4. Leg Extensions |Quads |
|Leg Curl |Hams |
|Chin up Chest up |Stretch |
|1 legged Bosu Ball Balance |Core |
|Lateral Bounds |Agility |
|5. Med Ball Bosu Ball Squats |Quads |
|Bosu 1 legged RDL |Hams |
|V- stretch Rt and Left |Stretch |
|Rt. Side Planks |Core |
|A / B Skips |Agility |
|6. Lunges |Quads |
|Hanging Leg Curls (cross legs) |Hams |
|One Knee (hips forward head back) |Stretch |
|Lt. Side |Core |
|Med Ball Box Jumps |Agility |
[pic] [pic]Coach Roger’s legs after 30 minutes
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