March to Better Legs!

March to better legs this month: 5 exercises, with 3 variations (beginner, intermediate, and advanced).

Sumo Squat

Beginner: Separate feet slightly wider than shoulder-width apart and turn out toes. Keeping chest lifted, lower into squat until your legs make a 90 degree angle, then return to starting position. (Works your Quads, Hamstrings, Glutes, and Inner thighs).

Intermediate: Holding onto a weight (dumbbell, kettle ball, etc.), allow arms to hang in front. Separate feet slightly wider than shoulder-width apart and turn out toes. Keeping chest lifted, lower into squat until your legs make a 90 degree angle, then return to starting position. (Works your Quads, Hamstrings, Glutes, and Inner thighs).

Advanced: Holding onto a weight (dumbbell, kettle ball, etc.), allow arms to hang in front. Separate feet slightly wider than shoulder-width apart and turn out toes. Keeping chest lifted, lower into squat until your legs make a 90 degree angle, then raise heels, hold for one breath, lower heels back down, and return to starting position. (Works your Quads, Hamstrings, Glutes, Inner thighs, and Calves).

Dead Lift

Beginner: Holding a pair of dumbbells, stand hip-width apart with knees slightly bent. Bend forward from your hips, being sure not to round the shoulders and return to starting position. *It’s very important to always keep your back flat throughout the entire exercise to prevent lower back injury. (Works your Hamstrings, Glutes, and Lower back).

Intermediate: Holding a pair of dumbbells, balance on one leg as you bend forward from your hips, being sure not to round the shoulders, and simultaneously raise leg behind. Aim to lift the leg parallel to the floor or in line with your torso, then return to starting position. *It’s very important to always keep your back flat throughout the entire exercise to prevent lower back injury. Finish 10 reps on one leg and switch to other leg. (Works your Hamstrings, Glutes, and Lower back).

Advanced: Holding a barbell, balance on one leg as you bend forward from your hips, being sure not to round the shoulders, and simultaneously raise leg behind. Aim to lift the leg parallel to the floor or in line with your torso, then return to starting position. *It’s very important to always keep your back flat throughout the entire exercise to prevent lower back injury. Finish 10 reps on one leg and switch to other leg. (Works your Hamstrings, Glutes, and Lower back).

Single Leg Squat

Beginner: Extend one leg in front, bend your supporting leg, keeping torso upright, hold for one breath, then straighten supporting leg as you continue to hold the other leg out and repeat for a total of 10 reps, then switch legs. (Works your Quads, Hamstrings, and Glutes).

Intermediate: Standing in front of a bench or chair, extend one leg in front, bend your supporting leg until your rear nearly touches the bench or chair, keeping torso upright, then straighten supporting leg as you continue to hold the other leg out and repeat for a total of 10 reps, then switch legs. (Works your Quads, Hamstrings, and Glutes).

Advanced: Standing on a step or bench, extend one leg in front, bend your supporting leg, keeping torso upright, then straighten supporting leg as you continue to hold the other leg out and repeat for a total of 10 reps, then switch legs. (Works your Quads, Hamstrings, and Glutes).

Calf Raise

Beginner: Standing on the edge of a step, support yourself by placing hand on wall or a ledge of some sort, if needed. Allow heels to hang off edge, then, without leaning, raise heels, hold for one breath, and lower heels back down. (Works your Calves).

Intermediate: Standing on the edge of a step, allow heels to hang off edge and lift one leg. Without leaning, raise heel, hold for one breath, and lower heel back down to starting position, without lowering the leg that’s lifted. Finish 10 reps on one leg then switch. (Works your Calves).

Advanced: Holding a pair of weights, allow hands to hang by sides. Stand on the edge of a step, allowing heels to hang off edge and lift one leg. Without leaning, raise heel, hold for one breath, and lower heel back down to starting position, without lowering the leg that’s lifted. Finish 10 reps on one leg then switch. (Works your Calves).

Happy Marching!

Safety Briefing

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