Women’s Easy Plan / Day 4 of 30
Day 4 – Legs & Core
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 Groiners
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Lying Legs Extension
- Technique for Prone Push Up
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind 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 Standing Arm Rotations
- Technique for Side to Side Squat
- Technique for Groiners
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Crab Reach
- Technique for Seated Twist with Arm Opening
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
- Technique for Lying Legs Extension
- Technique for Prone Push Up
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
- Technique for Chest Opener
- Technique for Knee Rolls
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.