leg swings

Banded Lateral Walks

high knees

Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width. Sink down into the squat, keeping your elbows inside the track of your knees. Push through your heels while keeping your chest up and return to starting position.

Dumbbell Goblet Squat

banded glute bridges

Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep. Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

Dumbbell Romanian Deadlift

Bulgarian Split Squat Jumps

Balance on the balls of your feet on the platform or plates, leaning forward to use the wall to assist with balance. Lower the heels of your feet towards the ground and pause, then push through the balls of your feet like you are standing tip toe, pausing at the apex of the motion. Repeat as necessary.

athletic leg day - 1/9/2026

athletic leg day - 1/9/2026

movements

nicholas mckenzie