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gf11 Lower Body | Strength & Mobility Workout
Welcome to my lower body strength & mobility workout. In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need the demos.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
After a 1-minute warmup, this workout has 5 moves for lower body strength and mobility. Stretch to your body’s ability. I invite you to do the workout barefoot for a bigger challenge as long as you have a safe surface to stand work on.
Full 11-minute Workout Video:
Workout Breakdown:
Perform each move for 40s. Then take 10 seconds to make small pulsing motions in the stretch. Rest 10s between moves. Repeat this circuit twice.
Minutes 1 & 6:
Lunge with Knee Drive & Cossack Squat
Lift one knee then swing the knee back to perform a reverse lunge. Bring the knee back to your front and then place your foot down (toes pointed forward) and bend that knee into a deep cossack squat, raising the toes of the opposite straight leg.
Modification: Reduce range of motion in the lunge and squat
Progression: Keep your heel (leg with the bent knee) on the floor for the cossack squat
Be careful: Do not force the stretch
Minutes 2 & 7:
Forward Fold & Deep Chair Squat
Stand with feet shoulder width apart with a soft bend in your legs and fold your upper body down placing your hands on the floor. Return to standing position and bend your knees lowering until your butt hits your ankles. Return to standing.
Modification: Reduce range of motion and keep your heels on the floor for the chair squat
Progression: Perform the whole move on your toes
Be careful: Do not force the stretch
