Burn those Legs

This is my first submission, hope you like it. Thanks to everyone else for all your ideas.

Abductors, Hip Flexor, Quads and Hamstrings

Using band tied into a circle around ankles or leg weights on each ankle.

Sit on floor, lean back on elbows, left knee bent, right leg straight

• Lift and lower right leg x 8
• Lift leg, bend knee in towards chest, extend leg out and lower x 4 (keep foot flat, bringing knee towards chest)
• Zig zag the leg out to the side x 16 (progression - as you zig zag, lift and lower the leg for 4's)

Repeat again

Adductors

Turn onto side working same leg but now adductor, making sure inside of foot is flat to the ceiling

• Lift and lower for 2's, singles and slow circles - can progress slow circles to zig zags.

Turn round and repeat from the top with the opposite leg.

With all of the above you can play around with reps and sets depending on your type of class.

Have fun!

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