Name: Playbook - JOJA LIFE - Legs & Core
Uploaded: 2023-01-06T17:32:03.107Z
Duration: 25 min
Description: Legs & Core

Just a big "thank you" for this gift, for the way you make us feel and the inspiration you are for us ♡

Panagiota

Love how it counts for you, its like having a personal trainer.

Jenna

- Place a mini band around your legs, just above your knees
- Sit your hips back and down into a half squatted position, take 4 steps forward and 4 steps back
- Keep your hips down and toes pointed forward

Mini band monster walks

- Place the mine band around both feet
- Stand up straight with your chest up, back straight and head straight, and hands on hips
- Activate your core
- While keeping your legs straight, push one leg out to the side to a 45 degree angle
- Slowly lower your leg to starting position
- Complete desired reps then repeat on the opposite side

10 reps each side

Mini band standing hip abduction

- Start with feet in a staggered split stance
- Drop your back knee down until both legs are at 90 degrees
- Push through heel and stand back up to starting position
- Complete desired time or reps on one side then repeat on the opposite side

15 reps each side

Bodyweight split squat

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

- Place a mini band around your legs, just above your knees
- Lean forward slightly and hold an anchor for support 
- Lift one leg back behind you while keeping your leg straight or with just a slight bend in the knee
- Lower your leg and tap your toes to the floor
- Complete desired reps then repeat on the opposite side

15 reps each side

Mini band straight leg kickbacks

- Start in a half squatted sumo stance
- Press up onto your toes, engaging your calves
- Pause at full contraction, then release back down to starting position

Sumo squatted calf raises

- Stand with feet shoulder width and knees slightly bent
- Bend your knees and descend to a full squat position
- Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs
- With the legs fully extended, the feet will be a few inches (or more) off the floor
- Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump
- Upon landing immediately repeat the next jump

Squat jumps

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold this position for time

Wall sit

- Lying flat with your lower back pressing into the floor
-  With your hands behind your head, lift your shoulder blades off the ground
- Raise your knees to a 90-degree angle and alternate extending your legs as if pedaling a bike
- Twist your body to touch your elbow to the opposite knee with each pedal motion

Bicycle crunches

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you, palms to the floor
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Keep palms of hands against the floor and spread your fingers for more stability
- Maintain a straight body line from head to heels
- Hold this position for desired time while alternately reaching one hand forward and tapping the floor in front of you

Forearm plank taps

- Kneel on all fours with knees and hands slightly apart
- Raise one arm out straight beside head while raising and extending opposite leg up out behind body
- Lower arm and leg to floor to original position 
- Repeat on the opposite side

Legs & Core

Community

More workouts from JOJA LIFE