Leg Workout Women
Chop
Chop
Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in front of you like you are chopping wood.
You will have to bend at your knees to complete this.
Return to starting position and repeat
Medicine Ball Lunge
1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and lower body forming a 90 bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. Take medicine ball during this movement and press the ball over your head.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Medicine Ball Squat
1) Grasp medicine ball and hold out in front of you.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5) during movement. Be sure to sit back so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
Lunge Crossover with Med ball
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.
Squat and Press with medicine ball
1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position medicine ball to ear level.
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.
Dumbbell Squat and Rotational Swings
1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.
Dumbell Sumo Squat
1. Start by holding a dumbell in each hand between your legs. You may also hold just one dumbell with two hands as well.
2. Your feet should be wider than shoulder width and your toes pointed slightly outward.
3. Proceed to squat down until the dumbells almost touch the floor.
4. Your hips should drop back and down while your knees stay directly above your feet.
5. Repeat for the required number of repetitions.
Stability Ball Wall Squat with DBs
1. Start by placing a stability ball against a wall and holding it there with the small of your back.
2. Holding a dumbell in each hand proceed to squat down until your thighs are parallel to the ground or you have reached full range of motion.
3. Return to the starting position and repeat for the desired repetitions.
by: jelani simba khalfani
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