FM SG HOME LEGS

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1

Lateral Band Walk

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Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement. With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position. Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension. Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction.

Rep information

If possible put the band around ankles if too tough go just below knee. This movement will target the outside of your butt. Step to the right for ten then back the opposite way for 10 steps. Repeat 5 times. This should burn at the end!

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2

Barbell Hip Thrust

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

12 Reps

12 Reps

12 Reps

12 Reps

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Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Rep information

Stick a towel or pad around the bar so bar dost dig in. Really squeeze your glues at top of range.

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3

Box Squat

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

12 Reps

10 Reps

6 Reps

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The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.

Rep information

Keep weight nice and light to start with. On way down rest butt on box or chair, pause for 1-2 seconds then explode through your heels. Squeeze your glues and drive through your heels to get the bar moving up. Increase the weight every set.

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4

Bodyweight Lunge

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Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine. Your knees should be unlocked and your hand on your hips. This is your starting position. Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes. If so, take a slightly longer step. From the bottom position, push back up from your forward foot, bringing it back beside the other. Repeat on the opposite side for the required number of repetitions.

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5

Weighted Crunches

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0 Warm up sets

Working sets = 

5 Working sets

Rep information

Follow instructions below.

25 Reps

15 Reps

12 Reps

10 Reps

8 Reps

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Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor. At the top of the movement, flex your abdominals and hold for a brief pause. Then inhale and slowly lower yourself back down to the starting position.

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6

Bicycling, Stationary

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Using your Air Bike, i want you to hit 20 minutes HIIT at a 45/15 split. This means coast for 15 seconds and peddle like hell for 15. Go 20 times then go for a well earned shower!

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To begin, seat yourself on the bike and adjust the seat to your height. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity. Stationary bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

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7

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8

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9

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10

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11

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12

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