Kauai Kickin' Legs from the IDEA convention

The following ideas are thanks to Jay Blahnik and Strength Reebok F.I.R.E. - Gin Miller and Leigh Crews - the buzzword from both of these presentations was the integration of strength work with flexibility and balance - makes sense and makes it all a lot harder.

• 1. Side lunge - Jay did this with a body bar on the outside leg, I've also used an extertube anchored under the outside leg for resistance - inside foot can be on step but not necessary - perform a stationary side lunge making sure knee is over foot behind toe, focus on resisting in both directions - good for abd & add.
• 2. Calf with balance and hip extension - can be performed with working foot on step or floor move forward at a diagonal and lift front heel - start with back foot staying on the floor - when ready add a hip extension with the back leg - complimentary arms in an overhead reach
• 3. Rear lunge with leg extension - with or without step, slow rear lunge bring legs back together, eventually add a knee lift grasping under thigh with hands, then make it a leg extension.
• 4. Biased squat - squat and lift diagonally to right reaching long arms overhead (with or without hand weights)- hold for 4 counts on each side - add a 1 arm lat pull down with inside arm - replace that with 2 abductions with the inside leg (can combine if you like) - replace that with a cross cut with both arms moving long across the body from the upward position to opposite hip, can also combine that with leg work.
• 5. A few I made up along this line - exertube under right foot perform a leg extension with the left leg while doing a bicep curl with both arms
• 6. Exertube under right foot perform a hip extension while doing a tricep kickback

Hope someone will have fun with this,
Aloha, Petrina

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