Legs
If you want to be strong, graceful, and powerful you need to start with your legs. All of your functional strength and power comes up from the ground through your legs (unless you routinely walk on your hands). So today we pay attention to strengthening those legs.

Photo	Exercise	Sets	Reps	Comments
	Air Squat	1	25	After warming up and stretching out, start on very slow squats then pick up pace as you go. Try to get maximum hip mobility as you lower down. Don't loose form (such as letting your back bend) as you speed up!
	Lateral Squat	1	30	Squat in place from side to side, slowly at first, then picking up the pace. Again, don't sacrifice form for speed. Try to get 15 reps per side without stopping.
	Ball Leg Curl	3	15	Keep the hips up as you do these. Try the one-leg variation in your second and third sets if possible.
	Side Leg Raises	3	20	Kick up as high as you can, and lower your leg slowly and steadily.
	Side Crossed Leg Raises	3	20	Squeeze and hold each rep at the top of the motion, then release to the ground.
	X-Squat / Drop Lunge	3	10	Try to keep good posture and balance as you do these. Go slowly at first, and pick up the pace slightly in the last two sets. Try to bring the knee down to the ground without losing your balance.
	Thruster Press	2	15	Strong finish. Grab some medium resistance (dumbbells or a long stretch band) and blast out 2 sets of 15. If you need more, do some walking lunges and take a jog. Finish out with light stretching.

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