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3. Bodyweight Walking Lunge
Reps 12

Description: Strengthen and define your thighs and glutes with the walking lunge.
Tip: Begin with relatively small steps forward. The lunge develops flexibility as well as strength. Stretching too much too soon may result in very sore legs!
Starting Position

  • Stand with your feet about hip width apart.
  • Keep your head level and chest up.
    • Movement
  • Take a 3-4 ft. step forward with your right leg and lift up onto the ball of the foot of your left leg.
  • Drop your hips straight down and lower your body until your front thigh is parallel to the ground.
  • Press your body up and take another large step forward with the other leg, keeping the motion smooth and continuous.
  • Count one repetition after each leg has stepped forward.

    • Key Points
  • Lunge smoothly, controlling the movement with your leg muscles.
  • Step forward and lower the body straight down. The knee of your front leg should be directly over your ankle.
  • Take 2-3 seconds to descend, and 1-2 seconds to press up.

    • Cautions
  • Avoid knocking your kneecap into the ground.
  • Do not allow your front knee to travel past your front toe.

    • walking lunge walking lunge

    4. Progressive Hamstring Stretch
    Reps 1
    Time 0:20

    Description: This stretch has two steps. First, you'll focus on your hamstrings, and then you'll add your lower back muscles.
    Tip: Lean slightly over to one side when stretching to better stretch your lower back muscles. Starting Position Stand with your feet close together.
    Movement

  • Slowly bend forward at the hips with your legs straight and your back slightly arched.

  • Hold for 5-10 seconds, and then let your spine flex and reach toward the floor.
  • Once finished stretching, bend your legs before returning to the standing position (this protects the lower back from injury).

    • Key Points
  • Exhale slowly as you stretch, and inhale as you relax the stretch.
  • You may wish to place your hands on your lower thighs when going down and coming up.

    • Cautions
  • Return cautiously from the stretched position to avoid straining your lower back.
  • Stretch only to the point of slight discomfort, and hold it there. Stretching should never feel painful.

    • hamstring stretch hamstring stretch



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