Women’s Beginner Plan / Day 9 of 30
Day 9 – Lunges & Hamstrings
Preview the movements in order, from warm-up to cool-down.
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Left Hand to Toe ReachExercise demonstration
Technique cues
- Reach your left hand toward your opposite foot, rotating through your torso as you move
- Keep your chest lifted and spine straight to avoid dumping into your lower back
10 movements
5 min active / ~7 min with rests
- Technique for Left Hand to Toe Reach
- Technique for Right Hand to Toe Reach
- Technique for Lunge Pulses Left
- Technique for Lunge Pulses Right
- Technique for Squat to Knees
- Technique for Reverse Lunges
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Prone Push Up
- 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 Left Hand to Toe Reach
- Technique for Right Hand to Toe Reach
- Technique for Squat
- Technique for Lunge Pulses Left
- Technique for Lunge Pulses Right
- Technique for Squat to Knees
- Technique for Reverse Lunges
- Technique for Left Side Squat to Knee Raise
- Technique for Right Side Squat to Knee Raise
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Prone Push Up
- Technique for Superwoman Hold
- Technique for Booty V Raise
- Technique for Plank Leg Raises
- Technique for Seated Supported Leg Openers
- Technique for Chest Opener
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
- Technique for Knee Rolls
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.