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functional lower body workout phase 2

by Monica

Functional lower body workout phase 2 combines some of the movement patterns from the functional lower body workout into more challenging exercises.

You are ready to progress to this workout when you have the core and hip stability to balance on one leg and feel your glutes and deep abs working together to support your weight as you perform any type of hip extension, lunge, or lateral movement.

Functional Lower Body Workout 2 Instructions: Perform 45-50 seconds of each exercise and take 10-15 seconds break between exercises. After one circuit repeat 2-3 more times.

Stability ball hip extensions + - with knees bent 90 degrees breathe in and drop the glutes to the floor as you relax and stretch the upper abs then squeeze the glutes to drive the hips up towards the ceiling slightly higher than starting position but without rolling the ball back (this is the + part).

Plank hip extensions - keep lower abs slightly contracted as you squeeze the glutes to lift the leg up towards the ceiling making sure to keep the leg as straight as possible (no bending of the knee). Focus on lengthening the front of the body to lift and keep hips up (no sagging hips).

Valslide cutsey lunge - sit into the front heel and glute as you glide into the curtsey and keep head up and shoulders back. Use your core to stabilize and focus less on depth and more on your glute and inner thigh contracting as you lower and lift back up.

Mini band lateral step - use your glutes to reach the leg out to the side and use your core to resist the band as you step back in. Keep head up and shoulders back.

Supported side kick - place your hand on a piece of furniture for support but don't rest all your weight on it. Keep your knee at waist level if possible and contract the abs and squeeze the glute to extend the leg. Use your core to stabilize and to avoid putting too much weight on your supporting hip.

Stability ball knee raises - lay in a back bend position on the stability ball with hands on the wall or furniture. Contract the deep abs to flatten the back into the ball and slowly raise the knee up and hold for 2-3 seconds then release and repeat on the other side. Take your time and focus on allowing the rectus abdominis completely relax as the TVA works hard to stabilize against the weight of your legs.

Workout Tips: Check out the functional core exercises and workout to learn how to use a string for better TVA activation. If the stability ball bothers your back you can also do the last exercise on the floor with fingertips above the head.

Need help or tips? Please post your questions below.

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