Functional Leg Day Exercises At Dennis Bascom Blog Lift a medicine ball, dumbbell, kettlebell, or barbell over your head. keep your arm straight and your scapula set (shoulder blades pulling back actively). maintain that position as you squat 20 times. to protect your lower back, keep your glute and abdominal muscles activated the entire time. Stand with your feet shoulder width apart and swing one leg forward and backward, then side to side. repeat with the other leg. this exercise improves hip mobility and flexibility. hip circles: stand with your feet hip width apart and place your hands on your hips.
Functional Leg Day Exercises At Dennis Bascom Blog Stand with your feet 4–6 inches apart. step your right leg out to the side, keeping your foot pointed forward, and bend your left knee. bring your body down and rest your left arm lightly on your left knee, keeping your hands clasped. slowly come back to the starting position. 9. Push your butt back and sink into a lunge, bending the left knee while keeping the right leg straight. do not let the left heel come up. keep your chest up and sit your butt backward. driving off your left heel, push back to standing. make sure that your right toe doesn’t rotate but continues to point toward “12.”. 8. overhead lunge. lunge is one of the best leg exercises that work the glutes and quadriceps. they, however, also engage your core, hamstrings, and calves, in addition to all the other lower body muscles. the overhead lunge is one of the most useful and effective exercises for developing total body strength. Pick one foot up off the floor, finding balance on your grounded foot, and soften your working knee. keep your chest up and shoulders down and hinge your hip back and try not to rotate the working.
Functional Leg Day Exercises At Dennis Bascom Blog 8. overhead lunge. lunge is one of the best leg exercises that work the glutes and quadriceps. they, however, also engage your core, hamstrings, and calves, in addition to all the other lower body muscles. the overhead lunge is one of the most useful and effective exercises for developing total body strength. Pick one foot up off the floor, finding balance on your grounded foot, and soften your working knee. keep your chest up and shoulders down and hinge your hip back and try not to rotate the working. Bulgarian split squat: 3 sets x 10 reps. seated leg curl: 3 sets x 12 reps. leg extension: 2 sets x 12 reps. standing calf raise: 3 sets x 15 reps. this workout is available for free in our workout log app, where you can see demonstrations of and track your reps and weights for each exercise. The 20 minute nerd fitness leg day workout. to get started with our leg day workout, warm up with 1 2 minutes of leg swings and marching in place. continue the warm up with 1 2 sets of the first exercise at an easier variation (or less weight reps) then move on to your work sets. for the remaining exercises, perform 1 2 additional warm up sets.
Functional Leg Day Exercises At Dennis Bascom Blog Bulgarian split squat: 3 sets x 10 reps. seated leg curl: 3 sets x 12 reps. leg extension: 2 sets x 12 reps. standing calf raise: 3 sets x 15 reps. this workout is available for free in our workout log app, where you can see demonstrations of and track your reps and weights for each exercise. The 20 minute nerd fitness leg day workout. to get started with our leg day workout, warm up with 1 2 minutes of leg swings and marching in place. continue the warm up with 1 2 sets of the first exercise at an easier variation (or less weight reps) then move on to your work sets. for the remaining exercises, perform 1 2 additional warm up sets.
Comments are closed.