HIITSTRONG 35 DAY NINE: 35-Minute Leg Day: Strength + Power + Mobility Workout!
If you want to improve your squat form and do lunges pain-free; you need to add these leg day mobility exercises to your routine!
HIITStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/hiitstrong-35/
OR find all of the HIITStrong 35 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhOounLau_OHVXcXTHtqOVq
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THE WORKOUT: 35-Minute Leg Day: Strength + Mobility Workout (HIITStrong 35 Day 9)
► EQUIPMENT: Optional medium-to-heavy set of dumbbells. I'm using 10, 15 and 20 lb dumbbells. Optional yoga block (or thick book).
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Mobility Warm Up, Two Dynamic Mobility Routines
2 Circuits, 4 Strength + Mobility Exercises Per Circuit, repeating each circuit x2 before closing it out and moving on to the next circuit.
Timed Intervals of Work (40 seconds of work, followed by 20 seconds of rest)
Workout Includes 15-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
►Workout Outline:
1⃣ MOBILITY FLOW ONE
1) Forward Fold + Thoracic Spine Rotation
2) Squat Pry
3) Walk Out Plank to Hip Drop
2⃣ MOBILITY FLOW TWO
1) Quadruped Hip Opens
2) Low Lunge to Half Splits
3) Crescent Moon to Half Kneeling Hip Opener
4) Half Kneeling Adductor Rocks + Thread
5) Butt Kicks + High Knees
1⃣ CIRCUIT ONE
1) 2 Goblet Squats + 1 Hip Opener
2) Squat + Balance Clean, R/L
3) Single Leg Squat, R/L
4) Bodyweight Runner Squats
X2
2⃣ CIRCUIT TWO
1) Isometric Lunge Hold + Calf Raise, R/L
2) Split Squat, R/L
3) Lunge + Knee Drive + Cossack Squat + Knee Drive, R/L
4) Reverse Lunge + 2 High Knees, R/L
X2
1-Minute Burnout: Lateral Bound + Single Leg Deadlift, R/L (30 seconds per side)
►Find the breakdown of how to do each of these exercises in this post:
https://www.nourishmovelove.com/hiitstrong-35-legs-isometrics-power-mobility-workout
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► TIME STAMPS:
00:00 Workout Introduction
01:28 Warm Up Mobility Flow 1
04:38 Warm Up Mobility Flow 2
13:55 Circuit 1
22:50 Circuit 2
31:45 Burnout
34:22 Cool Down + Stretch
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Find all of the HIITStrong 35 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhOounLau_OHVXcXTHtqOVq
Download the Workout Calendar PDF and get ALL the details on how to follow this FREE 2-Week Workout Program in this post:
https://www.nourishmovelove.com/hiitstrong-35/
FREE WORKOUT PROGRAM: HIITStrong 35
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
Day 1: Chest + Back Workout - https://youtu.be/XJ03I3l39iQ
DAY 2: Leg Day: Base, Build, Power - https://youtu.be/bt_TLRnK-p0
DAY 3: Bicep, Shoulder and Tricep Workout - https://youtu.be/e-hBFWri8VA
DAY 4: Yoga for Athletes - https://youtu.be/L3KY7rCaMYk
DAY 5: Full Body HIIT - https://youtu.be/Y_mC3n0ggwA
WEEK 2:
DAY 6: Glutes + Hamstring Workout - https://youtu.be/yBa9sYdmr7w
DAY 7: HIIT Arm Workout - https://youtu.be/MkA5sNnYc3s
DAY 8: HIIT Ab Workout - https://youtu.be/B-F5-zdnNYU
DAY 9: Legs: Isometrics + Power + Mobility -You are here!
DAY 10: Total Body HIIT - https://youtu.be/Dwj3delECXE
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#legworkout #lowerbodyworkout #strengthtraining