Legs Level 2
A1: Bench Active Pigeon reps (ER Focus)
2-3 x 10r
The more incline on the bench the easier this becomes. Aim to find a nice deep stretch through deep in the hip capsule.
B1: Step Downs (as deep as possible > leading into pistol)
3 x 8r
An easily variable way to build up to single leg squats. Start out on a solid object and lower down the free leg as far down as feels comfortable.
C1: Tailor Pose - Weighted Reps (dumbbells)
2-3 x 10r + passive end
Set-up with your sitting up against the wall with the feet pulled in close to your body. Use a dumbbell and try to get the knees as close to the floor as possible! Try to actively push the weights up using the adductors. If you can you can also try to squeeze the knees down to the floor using the glutes at the bottom of each rep!
D1: Horse Squat Holds
3 x 30-60s
Drive the knees out, twerk the hips and try to sink as low as possible. If you can easily get your hips and knees at the same height, place the feet a little wider apart.
E1: 1/2 Frog Rotations (straight leg moves) + Lift
2-3 x 10 reps + 10 reps
Set-up with something soft under your bent knee. twerk and tilt hips forward. The aim is to get as much rotation in the straight leg as possible. Follow this up by immediately performing 10 reps of straight leg lifts - aiming to get the glutes fired up! Try to keep the arms locked out straight and avoid tilting the hips out to the side.
F1: Straddle GM > Pancake Reaches
2-3 x 10r
Start out in a straddle and try to hinge at the hips while keeping a nice straight back or if possible with a small arch. You should hinge until you feel a nice deep stretch in either the hamstrings or through the adductors.
If this is ok you can push on to sitting in pancake and trying to reach as far forward as possible. This should be felt in hamstrings or adductors - not in the back.
Finisher:
This is all about reps and no rest! Pick a rep number that you think is challenging but just about doable. You’re options are:
3 Rounds, 10 reps every exercise (Easy-ish)
3 Rounds 15 reps each exercise (Tough!)
4 Rounds, each round a few less reps: 20, 16, 12, 10 (The FUN one)
First: Step back lunge, hand to floor to squat
My preference is for goblet squats with a nice heavy weight!!
Second: Alternating Straight Legs to floor
Keep those abs squeezed the whole time here.
Third: Side to side kick-throughs
Be precise with kicking either to the side or to the front. Really push with the working shoulder.
Cool down:
Banded Hips on the wall
