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Exercise Program

The Leg Strengthening Program aims to enhance lower body strength while preventing overtraining of the quads by incorporating exercises for the glutes and hamstrings. It includes a warm-up, main workout with various exercises like lunges and squats, and a cooldown to promote recovery. The program emphasizes balance, stability, and overall fitness, making it suitable for improving athletic performance and managing chronic conditions.

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5 views4 pages

Exercise Program

The Leg Strengthening Program aims to enhance lower body strength while preventing overtraining of the quads by incorporating exercises for the glutes and hamstrings. It includes a warm-up, main workout with various exercises like lunges and squats, and a cooldown to promote recovery. The program emphasizes balance, stability, and overall fitness, making it suitable for improving athletic performance and managing chronic conditions.

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Az
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© © All Rights Reserved
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EXERCISE PROGRAM

Leg Strengthening Program

The program is designed to help to avoid overtraining your quads and balance your routine
to target your glutes and hamstrings as well. Lower-body muscles create a strong, stable
foundation.

Warm-Up (5mins - 7mins)


Purpose: Prepare your quads, glutes, and hamstrings for the main exercise to prevent
extreme muscle pain.

JOG (30 seconds)


Gets the blood pumping, warms up the body’s tissues, and can help you get in the right
headspace.

➢​ Stand up straight with your feet shoulder-width apart, arms relaxed at your sides.
➢​ Begin jogging in place, making sure your feet land softly on the floo

LEG SWING (8 reps per leg)


Both forward and lateral leg swings activate the hips and glutes.

➢​ Stand tall with your feet together and your arms out to your sides or gripping a stable
surface next to you for balance.
➢​ Shift your weight to your left leg and raise your right leg off the floor.
➢​ Swing your right leg forward until your thigh is parallel with the floor, then swing it
behind you as far as you comfortably can.

CALF PUMPS (8 pumps per side)


This movement is specific to the calves but has the secondary reward of helping to relieve
tight hamstrings.

➢​ Raise up one heel by pivoting onto the tip of your big toe, like a ballet pointe.
➢​ Gently curl and squeeze the arch of your raised foot.
➢​ Return your heel back down into the stretch whilst simultaneously raising up the other
heel into the contracted-calf position.

SQUAT TO STAND (10 reps)


Achievable movement to make that deep squat position more achievable, this will stretch the
hamstrings quite significantly.

➢​ In an upright position, reach down and grab your toes.


➢​ Pull up on your toes to drop your hips into a deep squat.
➢​ Exhale while dropping your hips and pull your chest tall in the bottom.
➢​ Stand back up while still holding onto your toes and straighten the legs while looking
at your shoelaces.
COSSACK SQUATS (10 reps)
A slightly more challenging yet highly effective groin, hamstring and hip opener.

➢​ Shift your weight to one leg, bending that knee and keeping the other leg extended,
with the heel of the extended leg flat on the floor.
➢​ Keep your torso upright and the back straight. Hold the stretch, then repeat on the
other side

Main Workout ( 8 reps per rounds, do it 3 rounds)


Purpose: Aim to build strength, power, and endurance in the lower body, impacting overall
fitness, balance, and athletic performance. They also play a crucial role in preventing injuries
and managing chronic conditions like arthritis and diabetes.

LUNGE
Dynamic workouts that improve balance and stability by engaging the quadriceps,
hamstrings, and glutes, strengthen the legs across the entire range of motion.

➢​ Stand with feet hip-width apart, hands on your hips, and core engaged.
➢​ Step one foot forward, placing it about 2-3 feet in front of the other foot.
➢​ Bend both knees, lowering your body until your front thigh is parallel to the ground and
your back knee is a few inches off the floor.
➢​ Push through your front foot to return to the starting position.

HEEL-TO-TOE-WALK
Emphasizes balance and stability while activating multiple leg muscles, this exercise
improves coordination.

➢​ Place one foot directly in front of the other, touching the heel of the front foot to the
toes of the back foot.
➢​ Step forward, placing the heel of your new leading foot directly in front of the toes of
your previous leading foot.

REVERSE LUNGE
To build lower body strength, improve balance, and enhance mobility, particularly in the hips
and ankles.

➢​ Engage your core and maintain an upright spine.


➢​ Step forward with one leg, lowering your hips until both of your knees are bent at
about a 90-degree angle.
➢​ Press your front heel into the floor and activate your glutes as you push back up to the
starting position.

SIDE LEG RAISES


An effective exercise that helps improve your hips and core stability while strengthening your
balance and coordination skills.
➢​ Stand with one side facing a stable surface (like a wall or table) for balance if needed,
and keep your core engaged
➢​ Lift one leg out to the side, keeping your leg straight and your foot flexed or pointed
forward. Focus on squeezing your hip and glute muscles as you lift the leg.
➢​ Slowly lower the leg back to the starting position.

BODY WEIGHT SQUAT


Can help improve muscle strength and fitness, also a great way to target your glutes and
thighs with minimal effort.

➢​ In a standing position with your feet hip-width apart.


➢​ Keep your back straight and your core engaged as you lower your body, hinging your
hips and knees.
➢​ Pause once your thighs are parallel to the floor, and stand once again.

STANDING CALF RAISE


Improving lower body strength and muscle tone, they target the calves, an often-overlooked
part of the leg, which benefits overall balance and stability when done regularly.

➢​ Stand with your feet flat on the floor, hip-width apart, and toes facing forward. If
needed, use the wall or the back of a chair for balance.
➢​ Rise onto the balls of your feet, as high as you can. Give your calf muscles an extra
squeeze at the top.
➢​ Pause, then lower your heels back down in a slow, controlled motion.

WARRIOR POSE
Focuses on building strength, endurance, flexibility, and balance to improve overall health. It
also helps with stress relief and mental clarity by allowing your body and mind to work
together in synchronisation.

➢​ Start in a lunge: Step your right foot forward about four feet, keeping your foot parallel
and toes pointing forward. Bend your right knee and lower it to a 90-degree angle,
keeping your front knee directly over your ankle.
➢​ Align your back leg: Keep your left leg straight behind you, turning your left heel
inward at about a 45-degree angle.
➢​ Raise your arms: Inhale and lift your arms straight above your head, keeping your
shoulders pressed down and your palms facing each other or touching.
➢​ Engage your core and hold: Squeeze your shoulder blades together and downward,
lift your chin to gaze at your hands, and hold the pose, feeling the stretch in your thigh
and hip.

Rest 30 secs between exercises.

Cooldown (5mins - 7mins)


Purpose: Reducing blood pooling in the legs, aiding in the removal of lactic acid, and
promoting faster muscle recovery.
JUMPING JACKS
Increases heart rate and warms up the body.

➢​ Start by standing straight with your arms at your sides.


➢​ Jump your feet out while raising your arms overhead.
➢​ Jump back to the starting position and repeat quickly.

CHILD’S POSE
A great position for breathing and relaxing post-workout while stretching your shoulders and
back.

➢​ Kneel on the ground


➢​ Sit back on your heels
➢​ Stretch your arms forward on the ground.

HAMSTRING STRETCH
An excellent stretch for your lower back

➢​ Sit on the ground with one leg extended and the other bent.
➢​ Reach towards the toes of your extended leg.
➢​ You might not have to reach very far to experience a stretch in the back of your
leg.

SEATED TWIST
Relieve stress and tension, and improve overall well-being.

➢​ Start seated with legs stretched out in front of you.


➢​ Bend right leg and cross it over left leg, placing right foot on the floor near left
knee.
➢​ Twist from your hips and place your left elbow on the outside of your right knee.
➢​ Repeat on the other side.

Prepared by:
MEJIA, ALLIAH M.
BPA 1-B

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