LOWER BODY EXERCISE-4A
WARMING UP
08-10 Min
WARMING UP EXERCISES
–
03 Min
(Dynamic Warm Up & Stretching - Quardriceps/
Hamstrings/ Glutes/ Abductors/ Gastrocnemius
(calf), Soleus)
- Lower Body Warm up before Run
>Ankle Rotation (Clock/ Anticlockwise, Sideways,
Up-Down), Walk on Toes (Arm Stretched), Walk on
heel, Walk on Inner-Outer feet, Walking Toe Touch,
Walking Lunge with side twisting
>Shoulder, Elbow, Wrist, Arms, Neck, Spinal
Rotations (Clock/ Anti clockwise)
> Legs throwing forward-backward (Knee straight),
Skip with Knee across body, Butt Kicking run, High
knees quick forward run, High skipping with
Pectoral stretch, Sideways Alternate Sumo Squat,
Three steps and kicking down the door, High
skipping with Opposite arm reaching up, Standing
alternate legs swinging sideways, Three steps and
touching ground with alternate hands, Skip jumps
forward/ sideways/ upwards, back running/ very
short sprints and relax
- Run (2 Km)
–
08 Min
- Stretching (Dynamic)
–
02 Min
Standing alt ham stretch heighted
Standing Alt Toe Pulls
Standing Alt Quad Stretch – Rear
Wall Calf Stretch
Fwd/ Side Lunge stretch – hip
Legs crossed thighs stretch
Legs Fwd rear knees straight bend forward
WORKOUT EXERCISES
25 Min
Mountain Climber
Jumping Mountain climbers
–
REPS/ SETS
03 Min
10/05
Squats
08 Min
Frog Jump, Sumo Squat, Reverse leg raise squat
12/ 04
Lunges
05 Min
Reverse Lunge knee Up, Runners with a Kick
12/ 04
Plyometric deadlift, Piggy carry
-
04 Min
05 Min
15/ 03
Steps/ Calf Exerxises
05 Min
Single Leg Steps on steps, Alternate Steps,
Elevated left/ right calf raise
Strengthening Exercises
COOLING DOWN
05-07 Min
STATIC STRETCHING
–
Quads
All Four Quad, Standing Alt Quad Stretch,
Lying Alt Quad Stretch – Side/ on stomach
Legs crossed thighs stretch
Hams
The straddle, Lying Alt leg raise, Sitting Alt
Leg Stretch, Sitting L Shaped front/ rear
Ham stretched, Standing alt ham stretch
heighted, Legs apart standing, Legs parted –
Buddy Abductor Stretch , Sitting legs parted
buddy straddle stretch, Butterfly Groin, Leg
raised buddy sliding stretch, Kneeling Alt
Toe Pulls, Standing Alt Toe Pulls
Calf
All Four Calf Stretch, Wall Calf Stretch
Advanced Shin Stretch (Shins)
Glutes
Piriformis Stretch - Ankle on Knee Glutes
stretch, Lying Hip stretch – knee ankle pull
Knee Across the body lying, Fwd/ Side
Lunge stretch, Sitting leg crossed over other,
knee bent
Back/ Lateral
Upper/ lower Back Stretch, Lateral Flexion
Stretch, Lying on stomach buddy arms
raising stretch, Lying on stomach buddy leg
raising stretch