Sexy Shred Day Four
Lunge Jumps
- Knees should always stay behind toes
- Keep core tight, chest up, and use arms to help maintain position and balance
- Land softly into the lunge position absorbing any downward force
Physio Ball Hamstring Curls
- Rest heels on physio ball while engaging core and squeezing glutes to lift hips off the ground
- Keep head and upper back flat on the ground
- Using the glutes and hamstrings, bend legs and curl physio ball in and out
Squat Jacks w/Medicine Ball
- Land softly when you jump in and out
- Maintain proper form as you jump into squat position and don't let knees cave inward
- Hold medicine ball against chest and to add difficulty, twist side to side as you squat
Lying Hamstring Curl
- Can be done while lying on stomach with a dumbbell between feet or ankle weights if equipment isn't available
- Go through full range of motion bringing foot all the way to the hamstring
- Squeeze hamstring and glute at top of movement
High Knees
- Engage core and drive knees up to chest as quickly as possible
- Land softly on toes
- Push yourself!
Straight Leg / Romanian Deadlift
- Keep slight bend in knees and hinge at hips, keeping your back flat, chest up, butt back and glutes, hamstrings, and core engaged
- Keep bar as close to shins as you pull; stop lowering when you feel a tight pull in the hamstrings and use hamstrings and glutes to pull the weight back up
- Place feet shoulder width apart and drive through the heels throughout the movement
Seated Calf Raises
- Choose a weight that is challenging enough that you almost can't complete the last 2 reps
- Push all the way up onto the tip toes squeezing the calf
- Push yourself!
Standing Calf Raises
- Keep slight bend in knees and hold a weighted plate or dumbbells
- Push all the way up onto your tip toes then slowly lower back down; you can elevate your toes for increased range of motion
- Keep core and glutes tight to stabilize the rest of your body