BODYWEIGHT LEGS – SHARE THIS WORKOUT WITH A FRIEND!
COUNTERBALANCE SINGLE-LEG SQUATS
Use any weighty item to help counterbalance here (allows you to sit back more easily) and pop a cushion where your knee would otherwise touch the ground!
HIGH STEP UPS (SLOW DESCENT)
Challenge yourself to minimise the push off of your rear leg and to descend slowly. Higher step ups will hit the glutes more in general.
HAMSTRING CURL SLIDERS
You need a hard shiny floor or carpet sliders for this exercise, but Feet Elevated Hip Thrusts are a good alternative! Make sure you pull evenly through both feet, and keep the hips up!
SHOULDERS ELEVATED SINGLE LEG HIP THRUSTS (10-SECONDS HOLD ON LAST REP)
Complete a hold at the top of each rep, and ensure you are achieving ‘posterior pelvic tilt’ (look that term up!) at the top of each rep too.
DEFICIT SINGLE LEG CALF RAISES
Careful doing these on a carpeted step in case you slip off as you could hurt your ankle! Bodyweight calf raises should really be done off a step/deficit to allow for full stretch to occur.
DONKEY CALF RAISES
By Jove ensure this person is in your household or bubble!!! And you can do this safely at a deficit (off a small step) too for greater range of motion then go ahead – otherwise use a slower descent and no bounce at the bottom.
If you can work an exercise to near failure at anywhere between 5-30 repetitions (with good form) then this will be great for building or maintaining muscle mass and strength. This is the same for weighted/resistance or bodyweight movements.
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