Nicole Mejiaのインスタグラム(nicole_mejia) - 5月11日 08時03分

Lower body floor circuit using ankle weights:
• 20 donkey kicks on each side
• 15 straight leg lifts on each side
• 12 straight leg crossovers on each side
• 12 curls on each side
• 15 leg extensions
• 15 leg press
Repeat 3x with 60 seconds rest in between
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A few tips to get the most out of your workout:
?? when doing donkeys, flex the foot and mind to muscle connect by pressing up through the heel, squeezing at the top!
?? when doing the straight leg lifts, keep the core braced and the back flat. You are coming into a flexed glute position but are NOT targeting the lower back! Aim to lift the leg to about parallel with the ground and squeeze the glute to leave the lower back out of it!
?? if you struggle with lower back pain while doing floor work, you can come down to your forearms to help brace the core and prevent hyperextension in the lower back
?? when doing the leg curls, contract the glute to keep leg at parallel while you curl with CONTROL! Do not let the foot flop in towards the glute as it puts stress on the knee joint. ? The foot should come to about perpendicular with the ground to keep constant tension in the hamstring and the knees happy.
?? when doing the leg extensions and the leg press, this will double as a core workout! Try to keep the core right and chest out as much as you can. Contract the quads at the top!
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I’m using 10lb ankle weights that I got on amazon here!
Aaaaannnnddd, I’m also OBSESSED with the Bazzi album. ??‍♀️
Song: Star - Bazzi
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Fitandthickapp.com
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