Anya – Lower Body
CATEGORY: Strength
LEVEL: Advanced
EXERCISES: 8

Warmup: jumping jacks, high knees, jog in place

*20 reps is 10 reps per leg*

Set 1: repeat 3 times
1) banded bridge step out – 20 reps
2) bridge slide out – use same band, 20 reps
3) lunge kick back – try holding 5 lb weights in hands, 20 reps

Set 2: repeat 3 times
1) hamstring curl – heavy band, 20 reps
2) banded donkey kick crunch – 20 reps
3) hamstring lift – hold 8 lb weight on lap, 10 reps

Set 3: repeat 3 times
1) wide to narrow reverse lunge – 20 reps
2) straight leg hip flexion – use band around thighs, 20 reps
3) curtsy lunge – hold 8 lb weights, 20 reps

Arms: 30 SLOW push-ups

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Banded Bridge Step Out
LEVEL: Intermediate
CATEGORY: Power, Strength
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Hamstring Curl
LEVEL: Intermediate
CATEGORY: Strength
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Bridge Slide Out
LEVEL: Advanced
CATEGORY: Strength
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Wide to Narrow Reverse Lunge
LEVEL: Intermediate
CATEGORY: Balance, Endurance, Power, Strength
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Straight Leg Hip Flexion
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Banded Donkey Kick Crunch
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Hamstring Lift
LEVEL: Beginner
CATEGORY: Power, Strength
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Lunge Kick Back
LEVEL: Beginner
CATEGORY: Balance, Endurance, Power, Strength, Warm Up