Name: Playbook - Kendall Sasselli - Lowerbody Barre Babe Legs
Uploaded: 2023-11-25T07:00:37.384Z
Duration: 25 min
Description: Lowerbody Barre Babe Legs

During this session, you’ll perform a series of isometric holds, small-range movements, and targeted exercises that focus on the legs, including exercises for the quads, hamstrings, glutes, and calves. These exercises are often done at a ballet barre for support and stability. *Barre/Chair & Pilates ball needed

As you lift the heels up keep tension in the ball in between the thighs to engage the core.

Heel Lifts

Lowering up and down an inch, while squeezing the ball with the inner thighs

Releve Pulses

Full squat/plié down and up, keep heels high and ball squeezing in between thighs

Parallel Plié

Staying low, keep inner thighs pulsing into the ball

Inner Thighs Pulses

1.	Start by standing tall with your feet hip-width apart and your hands in the barre
	2.	Take a step forward with your right foot, ensuring a comfortable stride length, heel lifts and stays up on the ball for guidance.
	3.	Lower your body by bending both knees, aiming to create 90-degree angles with your front and back legs.
	4.	Keep your torso upright, shoulders relaxed, and core engaged for stability.
	5.	Ensure that your front knee is directly above your ankle and doesn’t extend beyond your toes to protect your joints.
	6.	Push through your front heel as you straighten your legs and return to the starting position.
	7.	Repeat the lunge on the other leg, alternating between the left and right sides.

Lunge with Releve

Hold position and pulse, repeat on both sides

Lunge pulses

Back Leg Kick

Hold lunge position and pulse heel into the ball

Heel Pulses

Bend back leg and then kick out to side when coming to extension

Side leg extension

Bend back leg and then come to the side to squat low, keep heels lifted. Repeat on both sides

Crusty lunge to 2nd position squat

Keep front foot planted with a slight bend, kick leg out behind with control while bringing the ball forward and then kick to the side. Repeat on both sides

Lowerbody Barre Babe Legs

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