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Leg Workout – Not for wimps

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Kiana Leg Workout

SQUAT JUMPS:

STARTING POSITION:

STAND WITH FEET SHOULDER WIDTH.  CORE TIGHT. SHOULDERS BACK AND DOWN.

THE MOVE:

SQUAT DOWN UNTIL YOUR THIGHS ARE PARALLEL TO THE FLOOR.  EXPLODE UP AS HIGH AS YOU CAN.  BEGINNER / INTERMEDIATES, JUMP UP WITH LEGS STRAIGHT.  ADVANCED, JUMP UP TUCKING YOUR KNEES UNDER YOUR BODY - MAKE SURE YOU KEEP YOUR BACK STRAIGHT AND DON'T LEAN FORWARD.

GOBLETS:

STARTING POSITION:

STAND WITH FEET SHOULDER WIDTH.  CORE TIGHT. SHOULDERS BACK AND DOWN. HOLD A WEIGHT IN FRONT OF YOUR CHEST IN AN UNDERHAND POSITION

THE MOVE:

KEEPING YOUR BACK STRAIGHT, SHOULDERS BACK AND DOWN, SQUAT DOWN UNTIL YOUR ELBOWS TOUCH YOUR UPPER LEGS.  EXHALE AS YOU STAND BACK UP, INHALE AS YOU LOWER INTO A SQUAT

SINGLE LEG DEAD LIFTS:

STARTING POSITION:

STAND WITH FEET SHOULDER WIDTH.  CORE TIGHT. SHOULDERS BACK AND DOWN. HOLD A WEIGHT IN EACH HAND.

THE MOVE:

KEEPING YOUR SHOULDERS BACK, HINGE FORWARD UNTIL THE WEIGHTS TOUCH THE FLOOR. YOUR BACK LEG SHOULD BE STRAIGHT, MAKING A STRAIGHT LINE FROM YOUR TOES TO YOUR NOSE. EXHALE AS YOU HINGE BACK UP RETURNING TO STARTING POSITION. REPEAT OTHER LEG

HIP BRIDGES:

STARTING POSITION:

LIE ON YOUR BACK. FEET FLAT. WEIGHT ACROSS YOUR HIPS.

THE MOVE:

EXHALE AS YOU LIFT YOUR HIPS UP AS HIGH AS YOU CAN. HOLD A BEAT.  RETURN TO STARTING POSITION. BEGINNERS: FEET FLAT ON FLOOR.  INTERMEDIATE: ON YOUR TOES. ADVANCED: FEET UP ON BENCH.

CALF RAISES:

STARTING POSITION:

STAND WITH FEET SHOULDER WIDTH.  CORE TIGHT. SHOULDERS BACK AND DOWN. HOLD A WEIGHT IN EACH HAND. IF YOU HAVE STAIRS, FACE THE STAIRS AND LET YOUR HEELS EXTEND OFF THE STAIRS.

THE MOVE:

EXHALE AS YOU EXTEND UP AS HIGH AS YOU CAN ON YOUR TOES. HOLD A BEAT. INHALE AS YOU RETURN TO STARTING POSITION. FOCUS ON THE COMPLETE RANGE OF MOTION.

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