• Maeve Kavangh, PT

Bodyweight Leg Workout⁣ 🔥 ⁣😎


Here's an effective bodyweight leg routine that targets all the muscles in your legs, as well as your glutes (bum) and core muscles. (I’d recommend not wearing shoes - ignore mine 😬) You can do this as a full routine, or as warm up/finisher to your other sessions.⁣ Great for all runners🏃🏾 As you can see Luna 🐶 wasn’t too bothered!

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The Workout⁣⁣ ↙️

Perform 15 reps of each exercise x 3 -4 rounds.  Make sure to work both sides on the single leg exercises.⁣⁣ Take 30 seconds rest between rounds.

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1️⃣ Bridge⁣⁣

2️⃣ Single Leg Bridge⁣⁣

3️⃣ Frog Pumps⁣⁣

4️⃣ Side Leg Lift-Lift⁣-Lower⁣

5️⃣ Fire Hydrants⁣⁣

6️⃣ Donkey Kicks⁣⁣

7️⃣ Leg Raise Crossover ⁣

8️⃣ Bridge Walk Out⁣⁣

9️⃣ Kneel to Squat⁣⁣

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Some tips⁣ ❗️⁣

🔹Lying on your back -keep shoulders relaxed, spine & pelvis neutral.⁣⁣

🔹On the bridge exercises make sure you’re sending your tailbone to the back of your knees to activate the core muscles. Don’t come up onto your neck. Keep your chest area soft and your collarbone wide.⁣ ⁣

🔹 In side lying try to keep the trunk of the body fairly still.  We are aiming for movement in the hip joint, so the range of movement does not need to be big. ⁣⁣

🔹When on all fours keeps (quadruped position), place hands under shoulders, maintain a nice flat back by engaging your core muscles and keep neck nice & long.⁣ Again, we want the torso to stay stable.⁣

🔹Kneel to Squat - use extra padding on the knees if you needed. Brace the glutes.  Keep chest high & stay low. ⁣⁣

Tag someone who might enjoy this workout and like & save for yourself 😊 ⁣⁣

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© 2019 by Maeve Kavanagh, Personal Training

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