Front lunge in place form 
-Start elevated or on a flat surface 
-Step forward longer than a walking stride so one leg is ahead of your torso and the other is behind. Your foot should land flat and remain flat while it’s on the ground. Your rear heel will rise off of the ground.
-Bend your knees to approximately 90 degrees as you lower yourself. Remember to keep your trunk upright and core engaged.
-make sure to go as low as you can so your back knee is almost hitting the ground 
-Then, forcefully push off from your front leg to return to the starting position

Front lunge in place

Start elevated or with your feet flat 
-keep your core tight and your chest up
-slowly go down into a squat position as low as you can 
-slowly drive back up through your feet and engage your glutes

Goblet squat

- Sit on the edge of a bench with band around your legs above the knee
-keep your core tight and your chest up
-drive your glutes into the bench 
- Spread your knees apart from each other adding tension to the band
-slowly and controlled bring the band back to starting position

Banded hip abductors

Disk reverse lunge

Lie on your stomach) on a mat and attach a a band resistance) to both ankle with the anchor or resistance point away from your body. Lie with feet hip-width apart. Gently contract your abdominal / core muscles ("bracing") to stiffen your torso and stabilize your spine
-bend) your knee, bringing your heel towards your buttock without moving your thigh (the top of your thigh remains on the mat), don’t lif your hips off the mat or arching your low back. 
-Continue bending your knee until your heels near, or touch your buttock, or you reach the limits of your comfort level. The point where you notice your hips or low-back beginning to move indicates that you have reached the limits of movement in your joint.

Banded hamstring pulls

-Stand balancing on your right leg and hold a dumbbell with your left hand in front of your thigh.
-Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly. Your left leg should be straight (it’s OK if there’s a slight bend in the knee) and in line with your body throughout the rep.
-Keeping your back flat, continue to bend at the waist until the dumbbell is at about mid-shin height (this ultimately depends on your hamstring flexibility).
-Drive through your heel and push your hips forward to stand up to the starting position, while returning to the starting position drive your knee up

Single leg rdl knee drive

Sumo squat

10/31/23
Leg day

Leg day workout

FULL BODY WORKOUT 
10/11/23

Core workout 
10/10/23

Seated sit ups
Leg day 
10/9/23

Fire Abs 1/18/23

I’m dying this leg workout killed me a lot of jumping crushed it tho 💪🏼

Lupe

Leg day 1/20/23

Wasn’t able to workout last 2 days but making it up today with ab day and let me tell you I was dying 😫 burned so good

10/31/23 Leg day

More workouts from Tianna Cook