Heel elevated, KB front squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups- 10 steps each leg

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

Super-set

- Place band above knees. Slightly bend at the hips and knees. 
- Push back and up with one leg stretching the band when the leg extends. stabilizing on the other leg. Squeeze your glute as your leg extends out and up
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Standing glute kickbacks w/ band

- Place shoulders on bench, hands behind head and feet out in front of you, legs at a 90 degree angle. 
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift. Lower hip back to the floor then bridge hips back up. Try to make a straight line between your knee and shoulders when hips are at full extension

Single leg glute bridge, shoulders on bench

Superset

Dumbbell Straight leg deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Legs 2/03

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