Thigh and Glute Burn

Step is horizontal

• Start behind your bench doing alternating lunges stepping onto and off of bench (16)
• Single forward lunges right leg (16)
• Single forward lunges left leg (16)
• Move to right side of bench (short side). Do 8 squats (left leg on bench, right leg a half-step behind left to keep it safe)***
• Add extension to squats - lift right leg forward and back down (24)
• Change extension to abductor lift (24)

• Move to left side of bench (short side). Do 8 squats (right leg on bench, left leg a half-step behind left to keep it safe)***
• Add extension to squats - lift left leg forward to and back down (24)
• Change extension to abductor life for left leg (24)

• Move back behind step and step onto bench.
• Lunge backward right/left alternating (16)
• Come off bench, do 16 plie squats.

You have to really stress the safety of the squats, I sometimes have students who don't want quality they quantity. I constantly remind them that our knees take enough pounding they don't need excessive strain.

My class hates it when we start these, but I have students who have stuck with it and have really seen marked results in the leanness of their quads.

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