Día 16 - Piernas y glúteos View online

32 min · Legs

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Adductor Knee Raises Surrenders Squats to Side Leg Raises/Lifts

0:30 0:30
rest rest

10 sets 12 reps 45 sec rest 5 sets 12 reps 30 sec rest 10 sets 12 reps 35 sec rest
5 sets per leg / 5 series por pierna C: 5 sets per leg / 5 series por pierna!

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Fire Hydrants / Abductor / Adductor Knee Raises

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:
Abs

Position yourself on all fours on a mat with your palms flat and shoulder-width apart.
Place your knees hip-width apart and bend them at a 90 degree angle.

Try to relax your core so that your back and abs are in a natural position.

Maintain this posture as you raise your right knee and bring it as close to your chest as
you can.

Now raise your right thigh out to the side, keeping the hips still.

Kick your raised leg straight back slowly until it is in line with your torso.

Reverse the movement to return to the starting position.

Surrenders

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings, Quadriceps

Secondary:
Calves

Standing on something soft, such as an exercise mat, place both hands behind your
head and gently bring your right knee down to the ground.

Follow with your left knee so that you are kneeling on the mat, with your hands behind
your head and your back nice and straight.

Lift your right knee up placing your right foot in front of you. Bring your left foot
forward and drive upward through your right heel to bring you back to starting
position.

Repeat the same movement, but leading with your left leg.

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Squats to Side Leg Raises/Lifts

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:
Hamstrings

Place your feet at shoulder width apart while keeping your chest up and your
abdominals braced.

Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to
lower your body until your upper legs are parallel to the floor.

Then drive your hips forward and push through your quads and glutes to return to a
standing position.

Just as you reach the standing position, lift your chosen leg out to the side; it should be
straight.

Lower your leg back so that you return to the starting position and repeat for the other
side!

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 freeandfitx
Lucia Lopez · Marbella

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