Women’s Advanced Plan / Day 9 of 30
Day 9 – Lunges & Legs
Preview the movements in order, from warm-up to cool-down.
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Standing Leg Circles LeftExercise demonstration
Technique cues
- Place your hands on your hips, then lift your left leg with a flexed foot and move up, out, and back in a circular motion from your hip
- Keep your upper body steady so the movement stays controlled instead of swinging from side to side
10 movements
5 min active / ~7 min with rests
- Technique for Standing Leg Circles Left
- Technique for Standing Leg Circles Right
- Technique for Reverse Lunges
- Technique for Plank Leg Raises
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Crab Reach
- Technique for Lying Leg Scissors
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
19 movements
10 min active / ~14 min with rests
- Technique for Standing Leg Circles Left
- Technique for Standing Leg Circles Right
- Technique for Standing Arm Rotations
- Technique for Reverse Lunges
- Technique for Half Squat Jump
- Technique for Squat to Knees
- Technique for Squat with Leg Raise
- Technique for Plank Leg Raises
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Crab Reach
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Superwoman Hold
- Technique for Lying Leg Scissors
- Technique for Lying Legs Extension
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
- Technique for Lateral Knee Drops
- Technique for Seated Cross Toe Touches
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.