Women’s Beginner Plan / Day 4 of 30
Day 4 – Legs & Back Basics
Preview the movements in order, from warm-up to cool-down.
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Waist Pinchers LeftExercise demonstration
Technique cues
- Stand tall and lift your left arm up, then crunch your left elbow and left knee toward your left hip, creating a strong squeeze through your side waist
- Feel the obliques working as you train your balance
10 movements
5 min active / ~7 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Side to Side Squat
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Prone Leg Bends
- Technique for Prone Opposite Arm Leg Lifts
- Technique for Prone Push Up
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
19 movements
10 min active / ~14 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Speed Run in Place
- Technique for Side to Side Squat
- Technique for Squat to Knees
- Technique for Squat with Leg Raise
- Technique for Reverse Lunges
- Technique for Left Side Squat to Knee Raise
- Technique for Right Side Squat to Knee Raise
- Technique for 90 Degree Squat
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Prone Leg Bends
- Technique for Prone Opposite Arm Leg Lifts
- Technique for Prone Push Up
- Technique for Prone Quad Left
- Technique for Prone Quad Right
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.