Leg strengthener

Warm up: 
Ankle circles, Torso twists, hip openers, leg kicks, striders, step-back heel planters, and high knees
x 10 on each
3 Sets 
 
Main workout: 
8: Sit to Stand: 30 Second Recovery 
8 striders/lunge: 30 seconds of recovery 
8-calf raise: 30 seconds of recovery 
16: Standing elbow to knee: 30 seconds of recovery
x 5
 
*Onto the matt floor work 
8 Lying Glute Bridge
8 dirty dogs
8: All four bent knee extensions 
x 5 
 
Cool down/recovery: 
2 minutes of gentle movement walking on spot, deep breaths 
Hip opener 16
Standing Inner Thigh 
Standing quad stretch 
Standing Calf Stretch 
Standing double hamstring and lower back