Leg workout – April 13

This plan is designed to to build strength in your knees, quads, glutes, calves, and ankles. Don’t forget to do a gentle warm-up, and stretch to cool down. Enjoy!

Catherine O’Connor – Lead coach

Quick list

Toe walks – 10 steps – 4 to 6 sets.

Lunge with calf raises – 10 to 15 reps each leg – 3 sets

Calf raise – 10-15 reps – 4 sets

Jump squats – 15 reps – 4 sets

Mountain climber – 15-20 reps – 3 sets

Low side-to-side lunge – 15 reps – 3 sets

Single leg squat – 10 to 15 reps each leg – 3 sets

Bridge – 10 to 15 reps – 3 sets

Clam – 10 to 15 reps each side – 3 sets.

Movements

Toe walk – 10 steps – 4 to 6 sets

Raise up on your toes and walk forward on your toes.

Correct technique for toe walking

Lunge with calf raises – 10 to 15 reps each leg – 3 sets

Stand with feet hip width apart. Step forward with your right leg and lunge. Lift and lower your right heel for 10-15 reps; your weight should be over your right toe. Come back to standing and repeat with left leg.

Correct form for lunge with calf raise

Calf raise – 10-15 reps – 4 sets

Stand on the edge of a step with your toes on the edge. Raise and lower onto balls of feet, keeping your legs straight.

Standing calf raise form
StanStand

Jump squats – 15 reps – 4 sets

Get into squat position and explode into a jump (high as you can), landing softly.

Jump squat form

Mountain climber – 15-20 reps – 3 sets

From a high plank position, alternate drive your knees toward your core at fast pace. Keep your back straight and your core tight.

Mountain climber form

Low side-to-side lunge – 15 reps – 3 sets

Feet wider than hip-width apart, bend your left leg, keeping right leg straight. Weight is over your left knee and push your bottom back. Shift straight to other side, alternating back and forth

Side to side lunge form

Single leg squat – 10 to 15 reps each leg – 3 sets

Holding one leg of the ground, use your arms to stabilise and slowly bend your standing leg into a squat. Rise under control.

Single leg squat form

Bridge – 10 to 15 reps – 3 sets

Lie flat on your back, bend your knees with your heels placed near your bottom. Push your hips upwards, and hold for a 3-4 seconds before gently lower back onto floor.

Bridge form

Clam – 10 to 15 reps each side – 3 sets

Lie on your side and bend your knees, keeping them together, pulling them up towards your hips. Your arm will be more comfortable stretched out with hear head lying on it. Gently raise the top knee, other one is on the floor, hold for 3-5 seconds before lowering.

Clam stretch form