Squat Ins and Outs

• Standing in a squat position.
• Rotate your toes inward and outward.
• In and out rotation is quick, no pause!
• 1 set of 5 reps.

Split Squats

• Stand with feet together and arms at side.
• Jump to a front lunge position.
• Return to start position and alternate legs.
• Jump to a back lunge position.
• Return to start position and alternate legs.
• 1 set of 5 reps

Lateral Lunges

• Squat down over one leg with the other leg fully extended. Get in contact with the floor for balance.
• Extend the support leg, squat down, shifting weight over to the other leg and extend the other leg and repeat.
• 1 set of 5 reps

Leg Raise

• Lying on your back.
• Push hips into the ground.
• Pull toes toward knees.
• Lift one leg straight up and lower it in a rapid motion.
• Athletes should increase peak leg height gradually.
• 1 set of 5 reps

Windmills

• Lying on your back with arms at shoulder height on ground.
• Legs fully extended.
• Try to touch your right hand with the left foot by lifting the right leg and cross it over toward the left hand.
• Keep shoulders on the ground and touch active leg to the ground!
• 1 set of 5 reps each side

Standing Leg Lift

• Standing upright using a support for balance.
• Swing the leg forward and out as far a possible, keeping the leg straight.
• When the leg swings under the hip, cycle the heel up under hips and kick the leg straight out in front as started.
• 1 set of 5 reps

Swing Through

• Find a support, face the support and us it for stability.
• Move one leg in front of the other.
• Swing the forward leg out to the side, as far as it will go, keeping leg straight and toe pulled toward knee.
• Let the leg swing downward and across the front of the rear leg.
• Perform bilaterally for ten repetitions.
• 1 set of 5 reps

Frog Hops

• In the push-up position, bring both knees forward between the hands, then place the feet back to the starting position.
• Perform the same movement this time bringing the knees outside the elbows. Alternating inside and outside the knees. Perform each movement five times.

Groiners (mountain climbers)

• In the push-up position, bring the right leg up to the right elbow. Do this with the left knee as well.
• Now perform the same movement with the knees outside the elbows.
• Alternating each time inside then outside the elbows, perform each movement five times.

Supermans

• Lifting both heels up to the ceiling and the hands at the same time. Perform ten times.
• 1 set of 5 reps

Iron Crosses

• This is the same exercise as Windmills but your chest is in the ground.
• Try to touch the heels to the hands.
• 1 set of 5 reps

mauro@metabolicdiet.com

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