leg-workout

designed to train usually weak muscle groups

7 exercises

2 sets per exercise

5 sec break: switch leg

set break = 10sec

equipment:

mat or towel

 

1. compass squat: shift your weight to one leg & squat in 4 positions (max - 4 reps/position/leg)

2. hip abductor: turn your toes to the ground & raise your leg straightly + maximal high (max - 20 reps/leg)

3. gluteus maximus: push your heels into the ground & raise your hips maximal high (max - 15 reps)

4. over-head squats: squat maximal deep & leave your upper body straight (max - 15 reps) 5. hip flexor: raise your leg stretched as high as possible (max - 15 reps/leg)

6. hamstrings: push your heels into the ground & hold the other leg flexed + high & move your hips up & down (max - 15 reps/leg)

7. adductor: raise your flexed leg as high as possible to the opposite side (max - 20 reps/leg)



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