Women’s Beginner Plan / Day 11 of 30
Day 11 – Legs & Glutes
Preview the movements in order, from warm-up to cool-down.
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Trunk Circles LeftExercise demonstration
Technique cues
- Place your hands on your hips for stability, then circle your upper body to the left in a slow, continuous motion
- Breathe naturally as you move, helping improve mobility through your waist and lower back
10 movements
5 min active / ~7 min with rests
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for 90 Degree Squat
- Technique for Lunge Pulses Left
- Technique for Lunge Pulses Right
- Technique for Fire Hydrant Kicks Left
- Technique for Fire Hydrant Kicks Right
- Technique for Single Leg Crunch
- Technique for Prone Quad Left
- Technique for Prone Quad Right
19 movements
10 min active / ~14 min with rests
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for Side to Side Squat
- Technique for 90 Degree Squat
- Technique for Lunge Pulses Left
- Technique for Lunge Pulses Right
- Technique for Kick Backs
- Technique for Fire Hydrant Kicks Left
- Technique for Fire Hydrant Kicks Right
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Prone Leg Bends
- Technique for Single Leg Crunch
- Technique for Lying Legs Extension
- Technique for Knee Rolls
- Technique for Seated Cross Toe Touches
- Technique for Prone Quad Left
- Technique for Prone Quad Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.