Sexy Sculpt Day Three
Walking Lunge w/Dumbbell
- Keep knees behind toes when lunging
- Engage glutes and legs and push through heel
- Keep core tight and chest up
Leg Extension (single leg)
- Adjust machine so padded area is on your lower shin
- Keep toes pointed up in neutral position (not turned outward or inward)
- Squeeze quad at top of movement and straighten leg but don't lock knee
Hamstring Curl (single leg)
- Can be done lying down or sitting
- Go through full range of motion bringing foot all the way to the hamstring
- Squeeze hamstring and glute at top of movement
Seated Abduction
- Squeeze hips and outer glutes as you perform abduction
- Go slow and controlled
- Use weight that is challenging enough that you almost cannot finish last 1-2 reps
Calf Raises (standing with heels touching)
- Keep slight bend in knees to prevent hyperextension
- Keep core tight and glutes squeezed
- Come all the way up onto your tip toes, squeezing your calves
Hanging Leg Raise (add ankle weights to increase difficulty)
- Keep back flat against chair
- Engage core and bring knees up, crunching in the lower abdominal muscles
- Add ankle weights or a dumbbell between your feet for added difficulty