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When you wonder how to walk normal, sit down on the toilet or having a nightmare in stairs the day(s) after a leg workout you know you did something right. It was a long time since I did a clean leg/butt program due to my knee injure so this was a challenge for me. It didn’t took long before I got that burning feeling, which actually remind me of how much I hate AND LOVE finish a hard leg workout. Can also add that I felt like I did the ”penguin waddle” yesterday and its even worse today. Must admit that I love the feeling of muscle soreness though.

Warm up: Crosstrainer

Round 1 (3 rounds)
- Squat sumo 20rep
- Lunges 40rep (20/20)

- Diagonal lunges backwards 20 rep x3

Important when doing the squats and lunges is to have a straight posture/back, relaxed shoulders and to not let your knee pass your toes when you're going down, it should have the angle of 90.

Round 2 (3 rounds)
- Squat bosu ball 30rep
- Side lunges bosu ball 40rep (20/20)
- Reverse hyperextension leg lift with pilates ball 10 rep x 3 (squeeze your legs against the ball through the whole excersise, go up quickly, hold the position for 2 sek and then go back slowly (count to 4)).

Stretch!

Sumo squatLungesDiagonal lunges backwardsPhotos by Jean Lozada Instagram jean_lozada Twitter @jean_lozada

Squat bosu ballSide lunges bosu ballReverse hyperextension leg lift with pilates ballAbdomen v-upsSide v-ups