Sit on the bench 
-keep your back straight and your chest up
-have one foot raised off the ground 
-press with the planted food to drive yourself into a standing position 
- when you go to sit back down control the movement slowly and sit into a seated position without allowing your hips to rock back.

Seated bench stand ups

Stand elevated or on flat surface 
-keep your core tight and your chest up 
-step to the side creating a sumo squat 
-return to the middle and switch to the other side

Lateral side step squats

- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks

-Hold the dumbbell vertically, gripping it with both hands underneath the top of the weight. Keep the dumbbell close to your chest throughout the entire movement.
Point your knees in the same direction as your toes pointing forward 
-Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright.
If your level of flexibility allows it, track your elbows between your knees, stopping when they touch. Don’t touch your elbows to your knees if it causes you to lose proper form.
-Drive through your heels back to the starting position. Keep your feet flat on the floor throughout the movement and avoid lifting your heels in an attempt to get your hips lower.

Goblet squat

Take a wide step with your left leg to the side of you. Both your toes should be pointed in the same direction and your feet should be flat on the floor.
Bend your left knee as you step outward and keep your hips back. It should feel like you are trying to sit just one side of your lower body in a chair.
Release the position by pushing off your left foot to return to the starting position.
-now go to the other side and switch back n forth

Lateral lunge

Stand straight with your feet together and hands by your sides.
Jump up, spread your feet, bend your knees pressing your hips back, and open your arms.
Push through the heels to jump back up and bring both hands together above your head.
Repeat until the set is complete.

Jump in and out squat

-Brace your upper back and abdominals and take a good breath in.
-Exhale as you hinge at the hips, sending the hips backward and upper body forward. Stop once your upper body is nearly parallel with the floor.
Inhale as you return to the starting position.

Good morning

Seated sit ups
Leg day 
10/9/23

10/31/23
Leg day

Leg day workout

FULL BODY WORKOUT 
10/11/23

Core workout 
10/10/23

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

Seated sit ups Leg day 10/9/23

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