Women’s Easy Plan / Day 9 of 30
Day 9 – Lunges & Legs
Preview the movements in order, from warm-up to cool-down.
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Unilateral Lifting Arm LeftExercise demonstration
Technique cues
- Lay belly down with your feet flexed and toes grounded on the mat for support
- Create a fist with only your thumb up in your left arm and raise it overhead, then lower it with control
- Keep the shoulder down and away from your ear as you move through the full range
10 movements
5 min active / ~7 min with rests
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Squat to Knees
- Technique for Reverse Lunges
- Technique for Lunge Pulses Left
- Technique for Lunge Pulses Right
- Technique for Seated Supported Leg Openers
- Technique for Booty V Raise
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
19 movements
10 min active / ~14 min with rests
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Squat
- Technique for Squat to Knees
- Technique for Reverse Lunges
- Technique for Lunge Pulses Left
- Technique for Lunge Pulses Right
- Technique for Squat with Leg Raise
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Seated Supported Leg Openers
- Technique for Lying Legs Extension
- Technique for Booty V Raise
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Prone Push Up
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.