DAY 13 // Unilateral Leg & Glute Strength HR12WEEK 3.0

In today’s leg and glute strength workout we will be performing unilateral exercises meaning that we will train one side of the body at a time this is a really great way to work on imbalances in the body and helps to improve stabilization balance and that mind to muscle connection! Let’s do it team! #HR12WEEK #HomeWorkout #legworkout #unilateraltraining

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Equipment Needed:
Dumbbells: I used 2x15lbs, 1x25lbs,
Mini Resistance Band – The ones I use: https://bit.ly/3Q6e8GG
Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8
Yoga bocks/chair/bench for split lunges

Workout Breakdown:
0:00 Intro
0:36 Warm Up
5:21 Circuit One (40s work + 10s rest x1 round)
Side Leg Lift (R)
Donkey Kick (R)
Rear Lift (R)
Rainbow Kick (R)
Rear Pulse (R)
Side Leg Lift (L)
Donkey Kick (L)
Rear Lift (L)
Rainbow Kick (L)
Rear Pulse (L)

13:50 Circuit Two (40s work + 20s rest x1 round)
Stationary Lunge (R)
Kickstand (R)
Step Squat (R)
Curtsey Lunge (R)
Side Lunge Hop
Stationary Lunge (L)
Kickstand (L)
Step Squat (L)
Curtsey Lunge (L)
Side Leap + Jack

24:00 Circuit Three (40s work + 10s rest x1 round)
Lunge + Drive (R)
Split Lunge (R)
Single Leg Bridge (R)
Leg Drop (R)
Pop Lunges
Lunge + Drive (L)
Split Lunge (L)
Single Leg Bridge (L)
Leg Drop (L)
Stand Up + Hop

34:00 Cool Down & Stretch

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

See also  Reducing Low Back Pain #shorts

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Thanks for watching!

❤ Heather


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