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Program 14

Leg Artillery

power & precision · lower

50:0038 moves

Warm-up

6 moves

1
Lateral Rib Breathing
1:10
2
Pelvic Tilt
6-8
1:10
3
Chest Curl Prep
5-8
1:10
4
Knee Sways
5-6 each side
1:10
5
Pelvic Curl
5-8
1:10
6
Standing Roll-Down
3-5
1:10

Workout

26 moves

7
Chest Lift
8-10
1:10
8
The Jack Knife
3-5
1:10
9
The Corkscrew
3-5 each direction
1:10
10
Knee Open
6-8 each side
1:45
11
Double Leg Stretch
5-10
1:10
12
The Roll Up
3-5
1:10
13
The Hundred
100 beats (10 breath cycles)
1:45
14
Straight Leg Lift
6-8 each side
1:45
15
Prone Leg Lift
8-10 each side
1:45
16
Glute Squeeze
8-10
1:10
17
Prone Leg Curl
8-10 each side
1:10
18
Single Leg Kick
5-8 each side
1:45
19
Swimming
20-30 seconds (2-3 breath cycles)
1:10
20
Side Leg Lift
8-10 each side
1:45
21
The Side Kick
6-10 each side
1:45
22
Side-Lying Static Abs
1:45
23
Leg Pull Front
3-5 each side
1:00
24
Plank Preparation
20-40 second holds
1:00
25
Bow and Arrow
5-6 each side
1:10
26
Side Kick Kneeling
5-8 each side
1:45
27
The Boomerang
3-4
1:10
28
Rolling Like a Ball
6-10 rolls
1:10
29
Open Leg Rocker
4-6
1:10
30
Neutral Bridge
8-10
1:10
31
Single Leg Bridge
5-6 each side
1:45
32
The Shoulder Bridge
3-5 kicks each side
1:10

Cool-down

6 moves

33
Figure-Four Stretch
1:30
34
Chest Opener
1:00
35
Seated Spine Twist Hold
1:30
36
Saw Stretch
2-3 each side
1:00
37
Child's Pose
1:00
38
Constructive Rest
1:10