Grind - Legs

Lower body: legs and glutes workout. Do in sets 12 then 10 then 8 then 6 unless otherwise indicated

Exercises

Set 1: 1 ronde

Standing Knee Hugs

25 seconden

Prone Hip Extension

30 seconden

Lateral Leg Lifts

30 seconden

Alternate sides

Side Lunge Warm Up

25 seconden

Squat Pulses

25 seconden

Rotating Toe Touches

30 seconden

Transition

10 seconden

Set 2: 3 rondes

Sumo Deadlift

12 herhalingen

Transition

15 seconden

❤️ Krachtig (Zone 3)

Figure-4 Squat

12 herhalingen

Do with single dumbbell. Both legs equals one rep

Transition

15 seconden

Dumbbell Lunges

12 herhalingen

Both legs equals one rep

Transition

15 seconden

Tip Toe Squats

30 seconden

Transition

15 seconden

Side Dumbbell Leg Raise

12 herhalingen

Both legs equals one rep

Transition

15 seconden

Run in place

25 seconden

Cool-Down Walk

1 minuut

Set 3: 1 ronde

Quad Stretches

30 seconden

Wall Calf Stretches

30 seconden

Seated Hamstring

45 seconden

Butterfly

30 seconden

Pretzel Stretches

25 seconden

Upward Facing Dog

25 seconden

Big Toe Forward Bend

25 seconden

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