Name: Playbook - ’Ori Fit x Dylan - Strong Legs 1
Uploaded: 2023-11-20T19:13:50.074Z
Duration: 15 min
Description: Strong Legs 1

Elizete

These are the Leg Day exercises I’m training monthly. They’re short and can be easily combined with another circuit!

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Regular dance training will give you the sufficient, contextualized repetition you need to build confidence in technique. 
These exercises will help you build the functional strength in your legs to make the training and progress more comfortable as your body gets stronger to support more MANA.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for two counts
- Follow through driving hips to front

Squat Pulses

- Begin in a kneeling position
- Walk your feet up into a squat position
- Walk your feet back down to kneeling
- Switching your lead leg each rep (up, up, down, down)

Knees to squat

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back

Switch lunges

- Seated starting position, straight posture
- Aim to kneel forward allowing weight to press into toes as knees drop
- Weight shifts to heels as knees are corrected upright to 90 degrees as you push hips backward to seated position. 

*Hot tip: Keep the awareness on the weight transfer between toes and heels; this will help rock knees forward and upright

Kneel to Sit

- Push your hips as you come down
- Reach parallel and explode up
- Keep weight in the heels
- Hit your four walls and reverse the direction to sufficiently work both legs.

Strong Legs 1

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