Lower Body Progression

Move through each round, as moves get tough go back to the previous version. For moves that are two sides (like lunges) switch half way through the timer.

Exercises

Set 1: 2 rounds

TA Breathing

45 seconds

Alternating Side Reaches

45 seconds

Chair Squats

45 seconds

Set 2: 1 round

Split Squats

1 minute

Rest

15 seconds

Squats

30 seconds

Rest

15 seconds

Curtsy Lunge

1 minute

Rest

15 seconds

Right Leg Balance

30 seconds

Rest

15 seconds

Left Leg Balance

30 seconds

Rest

15 seconds

Set 3: 1 round

Reverse Lunges

1 minute

Rest

15 seconds

Sumo Squats

30 seconds

Rest

15 seconds

Reverse Lunge to Right Side Lunges

30 seconds

Reverse Lunge to Left Side Lunges

30 seconds

Rest

15 seconds

Hamstring Kickbacks

1 minute

Rest

15 seconds

Set 4: 1 round

Lunges with Knee Lifts

1 minute

Rest

15 seconds

Squat Jumps

30 seconds

Rest

15 seconds

Knees to Elbows

45 seconds

Rest

15 seconds

Balancing Stick

1 minute

Rest

15 seconds

Set 5: 1 round

Plyo Lunges

1 minute

Rest

15 seconds

Jack Jump Tucks

30 seconds

Rest

15 seconds

Ice Skaters

45 seconds

Rest

15 seconds

Single-Leg Squat Touchdowns

1 minute

Rest

15 seconds

Set 6: 1 round

Hamstring and Shoulder Stretches

45 seconds

Quad Stretches

1 minute

Pretzel Stretches

1 minute

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