Name: Playbook - Sally McRae - Strong Legs Beginner Workout
Uploaded: 2023-07-12T14:26:17.593Z
Duration: 15 min
Description: Strong Legs Beginner Workout

Jack Sayles

Ngina

Robin Packer

Sophia

Christy

Perfect short workout. I did these as two solid minutes of each exercise instead of a circuit.

Leslie

I dig the single leg sit to stand! Much room for improvement, haha! Woo!

Sara

I’m 3 months postpartum and it’s amazing how much strength I lost in the third and fourth trimesters! I tried to jump into running and realized how weak my legs are. This was a great workout to start focusing more on building that strength back up! Thank you!

Shannon Jones

Terri

Loved how the final glute exercise worked all the other fatigued muscles

Marian

Colm Hassett

All great exercises. That single leg stand/sit I hate it but I love it. 😉

David

Tara Hennessy

Janet Pung

JoAnn

I did really well through this work out!!!

Alison

New to the app, I’ve done this workout a handful of times so far. The first few times I couldn’t do any of the one-leg sit & stand w/o my other heel briefly tapping down. Last week I was able to do 2 in a row on my right side without tapping. This week I could do all 5! Also now able to do two in a row on left leg without right heel tapping down. I’ll get there soon. It’s wonderful to see progress so quickly.

Laura K

Candice

Great! I can definitely feel it working good! Back to the grind!!

Chelsey

This is a perfect beginner leg workout. The reps were low and movements simple!

Annette

Jessica

You are the best. Needed some leg strength exercises with out machines

Liza

Christina Caudle

EvilTeacher

Roman

Lorealle

Kara

Only my second workout on here but I can already tell I’m going to love it.

CandeeGirl12

Gayle

Jill

Amazing leg day workout after a short recovery run this morning. Prepping for hills tomorrow!

Ashley

Courtney

Felt my legs getting stronger throughout the workout! I’ll definitely do this one again.

Missa

Those single leg stands were hard especially on fatigued legs! I’ll get them soon enough though!

Luke

Stacy

Mareike

As a beginner in strengthening, one foot stand was hard but it gave me good feeling after I accomplished this workout! Cannot wait to see how I will be over time.

Yuko

Yee Haw!!! That felt great!! Imma need to do my long run tomorrow ‘cause family… and I’m really looking forward to it!
Now to go fuel and restock my body!

You will need a resistance band(looped).
If you are new to incorporating strength into your endurance program OR new to strength training in general, this beginner workout is a great start. 
Like ALL my workouts, you may decrease/increase # of reps/sets at anytime. The goal is to complete the workout, NOT struggle through it. Building strength takes time & consistency so celebrate every time you choose to do a strength routine! 💪

The Workout:
Warm-up: Option to ride, walk, jog, elliptical, or row as your warmup. Aim for 5-10 minutes to ensure muscles are warm and ready.

The Strong Legs Exercises:
You will do 3 sets of each exercise and then continue onto the next.

Exercise 1- Banded Toe Walks 3x16 (8 steps forward & 8 steps back)

Exercise 2-Side steps w/a band 16x

Exercise 3- Reverse lunge w/squat 5x

Exercise 4-Single leg sit and stand 10x

Exercise 5-Glute Bridge 12x

-Use a resistance band around your ankles. -Try medium resistance.
-Stand in a wide, tall stance and slightly bend knees.
-Take 8 steps forward & 8 steps back.
-Rest for 10-15 seconds then begin again.
-Do 3 sets.

Banded Toe Walks

-keep tension in band entire time.
-keep feet apart even as you travel side to side.
-tall torso & hips pushed straight back
-reps are for grand total of 16so you’ll step 8x in EACH direction.

Side steps w/a band

-Count all 3 movements as ONE rep. So reverse lunge on the right, then squat, then reverse lunge left and that’s ONE rep.
-You will do 5 reps each round.

Reverse Lunge-Squat

-Sit on a bench/chair & set feet shoulder width apart.
-Arms can be out in front or at sides.
-Engage abs & activate glutes as you stand on one foot.
-Stand tall and then sit back down w/steady control.
-#of reps is grand total for each set. So 10 reps is 5 on each side.

Single-leg Sit & Stand

- Lay on the floor with your heels resting on elevated surface OR feet flat on the ground.
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

12 reps

Strong Legs Beginner Workout

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