LOWER BODY EXERCISES

HIGH KNEES

Standing with your feet shoulder width apart, chest up, shoulders down, and head forward. lift one of your knees  toward your chest, while moving the opposite arm forward at a 90 degree angle. In a quick controlled fashion alternate to the opposite side, and repeat.

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1 LEG HOP-SQUAT

Standing on one leg with your arms in front of you, core tight, and head forward. Squat down about ten inches and in a quick controlled manner hop up land repeating the process on the same leg until the end of your set. change legs and repeat.

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SQUAT-JUMPS

Standing with your feet shoulder width apart, core tight, shoulders down, and head forward. Put your arms straight out in front of you. Lower yourself into a squat position making sure to stay back on your heels and keeping your knees behind your toes. In a quick controlled manner jump up while moving your arms in a downward motion. Land back into the squat position with your arms forward, and then repeat.

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CROSSOVER LUNGES

Standing with your feet shoulder width apart, core tight, shoulders down, and head forward. Put your arms straight out in front of you. Cross your right leg behind your left leg, and extend it over as far  as you can while lowering yourself into the  lunge position, then repeat.

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PYLE SQUAT JUMPS

Standing with your feet shoulder width apart, core tight, shoulders down, and head forward. Put your arms straight out in front of you. Lower yourself into a squat position making sure to stay back on your heels and keeping your knees behind your toes. In a quick controlled manner jump up while moving your arms in a downward motion. Land into a wide squat position, then repeat the movement landing back into a narrow squat position.

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HAMSTRING EXTENSION

Standing with your feet together, chest up, shoulders down and core engaged. Keep a tight curve in your lower back, and lean forward at the hips keeping a slight bend in the knees. lower your hands too the floor allowing a burn through your hamstrings, and glutes. Raise yourself back to the starting position keeping your low back tight, and repeat.

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HIGH SIDE LEG KICKS

Standing with your feet shoulder width apart, core tight, shoulders down, and head forward. Put your arms in front of you with your hands together in front of your chest, and get into a slight squat position. Kick your left leg out to the side of you keeping it as straight as possible. Return to the starting position and repeat the movement on the opposite leg.

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LOW SIDE LEG KICKS

Starting in the push-up position with your head up, and core tight. kick your right leg out to the side keeping it as straight as possible, and then alternate to the left leg, and repeat

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PRONE KICK-UPS

Starting in a push up position, with your core tight, and your head in a neutral position. Put your hips up into a bridged position. Keeping your right leg as straight as possible lift it in an upward direction engaging your glute through out the movement and then return your leg back to its starting position. repeat until the end of your set and then repeat on the opposite side.

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SPRINTS

Standing with your feet shoulder width apart, chest up, shoulders down, and head forward. lift one of your knees slightly toward your chest, while moving the opposite arm forward at a 90 degree angle. In a quick controlled fashion alternate to the opposite side, and repeat until the end of your set.

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DROP SPRINTS

Standing with your feet shoulder width apart, chest up, shoulders down, and head forward. lift one of your knees slightly toward your chest, while moving the opposite arm forward at a 90 degree angle. In a quick controlled fashion alternate to the opposite side, Repeat this action 6 or 8 times and the drop down to a push up position, and the return to a standing position, and repeat until the end of your set.

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MOUNTAIN CLIMBERS

Starting in a push-up position, with your core tight, and your head in a neutral position. Put your hips up into a slight bridged position. bring your right knee to your chest and set your foot on the ground, and then in a quick controlled fashion move your foot back to its original position while moving the opposite leg into the forward position. repeat until the end of your set.

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LEAPERS

Starting in a push-up position, with your core tight, and your head in a neutral position. Put your hips up into a slight bridged position. bring your knees to your chest and set your feet on the ground, and then in a quick controlled fashion move your feet back to their original position. repeat until the end of your set.

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GLUTE EXTENSIONS

Starting in a push up position, with your core tight, and your head in a neutral position. Put your hips up into a bridged position. bring your right knee to your chest and then extend it straight back, and in an upward position engaging your glute. repeat until the end of your set and then repeat on the opposite side.

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STATIONARY LUNGES

Standing  with one foot forward, and the other foot placed equally behind you n a long stance. Keep your core tight, chest up, shoulders down, and your head in a neutral position. Lower yourself to the ground until your back knee is just above the ground, and your front knee is in a position aligned just above your ankle, and the return to the starting position. Repeat until the end of your set, and then perform the movement on the opposite side.

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