Easy shake, good job. You’re going to roll over on to your side. We’re going to do some side leg lifts here. I want you to roll over. You’re on your elbow nice and tall. Your feet are back one on top of the other and you’re looking straight up and down at top leg.
Here we go. One and down. Two, your range of motion is going to be limited because you’re on your side. I want you to draw you’re abdominals in and keep them tight, your back is not working. You’re just working that leg and one.
Good job.
Now you’re going to lift that leg bringing them in, lift it up again and put it down, tempo. Here we go.
Up knee, up and down, Good.
Up knee, up and down. Good job.
Up knee, Up and down keep it going.
Up knee, up, we got 4 more were half way there.
Up knee, Up and down again, up press it in, keep those abs tight. Let’s go
Up Push good job. One more time and we got one more modification here. Nice and slow, you’re going to let the heel leap up and then let the heel lead back down. Two up, two down in 4, 3, and 2 here we go
Up 2 heel down 2 keep it tight Up 2, heel down. And feel that nice rotation in the muscles of the leg all the way through keep it up and down.
Four more, you guys feel this? Nice, easy movement for the nice good firm in that leg and down. Two more this is it your last 2. Up to and down to.
One more time, Let’s go. Up to and down to. Good job.
I want you to release your body into a nice long plank and you’re going to lift that top leg. You’re going to bring the bottom leg to the top leg for a beat and down. Here we go. Beat and down, beat support your body keep it tall, keep it up let’s go. Push, push only 2 more beat and 2 and 1. Good job.
You’re going to take your top leg, your going to bring it up all the way to a 90 degree angle and then you’re going to push your body back up on to your elbows, you’re nice and tall. And right here, you’re just going to lift that heel, pressing through the glute every time, press and down, you’ll feel the rotation in your core, keep it all nice and tight, we’ve got 4 more like this. Let’s go, 4 and 3, feel that glute work 2 and 1. Good job.
Now bring that top leg and place the heel to the floor, you take your top on place it on the quad. You’re going actually push down on the quad if you lift the leg and then press the inner thigh on the opposite leg called the quad inner press. Let’s go.
Up down press and in, so now we are working both legs and you can actually add pressure with that hand to continue working with quadriceps.
Bring it up down and lift, last 4 press 3 more, push down on that leg adding that internal resistance, last 2, up and press.
One more time, lift up and press. Good job.
Release those legs, sit up and switch over to the other side, were going to repeat the sequence here and make sure to rest on that elbow keeping your body nice and tall. Straight leg lift 4, 3 ,2 here we go, lift and down, lift and down, squeeze tall and press. Here we go take it up.
Up and up good and up. We’re going to slow it down to that side knee. We’re going to go side and knee, in and down.
Here we go, up, in, up and press, good job.
Up, in, up and press, again.
Up hold that in use you’re abdominal to keep your body tall. Good job.
We’re in a last 3 here. Take it up.
Up, in, we’re going right into the heel lead, one more time like this.
Up, in and a heel lead, you go.
Up to heel leads down for 2.
Again, up 2 heel leads down for 2.
Here we go, take it up 2, keep your abdominal tight, keep your body tall.
Take it up 2 and down for 2.
Again, up 2 down 2 more times like this.
Up 2 and rotate on the way down.
One more time, Up 2 and down. Good job.
Now, I want you to relax that body with a full plank, lift your top leg to the beat and 4, 3, 2 here we go.
Beat and down, beat and down keep it tall, keep your abs tight we’re going to do 8 reps here so 4 more , 4, 3, 2, and 1. Good job.
Keep that top leg to that 90 degree angle then again lift your body on to that elbow so you’re nice and tall, lifting the top leg and 4, 3, 2 here we go.
Lift and down, lift and down, again feel that core rotation, feel that nice long leg working tall in 4 and 3 and 2 and 1. Good job.
Now bring that top leg in. Remember that internal resistance from the other side.
Top on, on that cloth, pressing up down and inner thigh.
Let’s go, come on and push good job you lift up and up every time then up and up. Good job, keep going. Up and up, one more time we’re almost there.
Up and lift. Good, keep it up.
Up and lift you’re almost there 2 more, up and lift get that inner thigh.
One last time, up and up. Good job.
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