The 5th OYO workout brings us back to where we started… LEGS! Since this week has only one COMMITTED workout (that happens to be legs on Tuesday/Wednesday) I chose to double down on the lower body to get the most bang for your buck! I advise you don’t do this workout within at least 1-2 days before or after your Rebel boot camp day to make sure you allow maximum recovery.
Integrating a modified Rebel X 360, drop-sets, and a new “10X10” format you have even MORE of a chance to dig your deepest, Rebels! AhhhOOOO!!!
Click HERE for the previous 4 workouts!
Set your BOSU down with the black side facing up and step on by pinning one side of the BOSU to the ground with your foot allowing you to swing your other foot to the other side and even yourself out. TADA! You’re in position! From here make sure your feet are as even as possible and commence to squatting! Remember to keep your head up, try not to let your knees go too far forward, and push your hips backward while keeping your chest out like you’re going to sit in a chair. If you’re not accustomed to balance work then it’s going to be a bit shaky at first but as long as you keep at it that shaky feeling will go away!
Set up a bench, plyo box, or stepper (steppers with levels are great for controlling the height of your step up if you need it a bit shorter) and place one foot in the center of it. Keep your heel down as you step all the way up on one leg while doing your best to STAY on one leg (working your balance). Control yourself on the way back down, land as softly as you can, and repeat!
Pick a space or lane where you can lunge forward for a stretch so as to get some mobility out of this one. When stepping to lunge make sure that you step far enough out where your back heel comes off the ground and you have to balance on the ball of your back foot. Focus on bringing your back knee straight down before simultaneously lunging up and stepping forward, repeating the process.
To set the leg extension machine up to your body’s specifications you want to focus on 2 things: the knee pivot point and the shin pivot point. When you set yourself up in the chair the knee pivot point is the black circle on your left next to your left knee. You want your knee and that black circle to line up. If you are too far forward or backward you want to adjust the SEAT BACK by bringing your left arm behind you, pulling the seat adjustment pin straight outward, and adjusting the seat back until your knee is in proper position when seated comfortable. As for the shin pivot point that is what controls the pad on your ankles and is adjusted by the pin at the base of the pad with a “S, M, L, XL” setting. Pick which one is most comfortable for you when doing the leg extension (you might need to stop to adjust and that’s ok).Once all set you simply extend your leg at the knee and squeezes your quads (tops of your thigh). Lower and repeat!
Select your desired kettle bell (you can flip a dumbbell on its side and use that if you want a heavier weight than what is available) and stand over it with a wide, toes out stance. Pick up the kettle bell and let it hang straight down. Your arms are merely the vehicle for the weight so they should hang straight down the entire time. When you squat make sure that the trajectory of the kettle bell is straight up and down. Keep your head up and chest out while making sure your knees stay directly over your feet. Get as close to a 90 degree angle from shin to hip as you can, clench your butt muscles at the top of the motion, and repeat!
The nature of this exercise is to strengthen your hamstrings (back of your thighs) through dynamic stretching. Your lower back is a major part of this exercise as well. You’re going to start by selecting your desired dumbbell weight, let the dumbbells hang at your side, and take a shoulder width stance with your feet. Bending at the waist you’re going to let the weights pull you towards the floor while simultaneously focusing on getting a stretch in your hamstrings. To do this you must keep your legs fully extended but do NOT lock your knee! There is a difference between full extension and locked joints. If you feel a nice stretch in your hamstrings from stretching forward then go as far down as able (don’t force it!) and then keep those very same muscles engaged when you stand back upright. Repeat!
Take a very wide stance and start on whatever side you want. The goal is to extend one leg fully while bending sideways away from the extended leg. You want to focus on a stretch in your inner thigh while getting as low on the “bended knee” side as you can. Stand all the way back up while maintaining your wide stance before stretching to the other side. Repeat! Add dumbbells or a barbell for an added challenge/stretch
Find the leg press machine and make sure the seat is as far up as it goes by pulling the pin out from under the seat and moving accordingly. It can be a bit touchy at times so keep at it and you’ll get it! Once you’ve selected your desired weight place the balls of your feet at the bottom edge of the platform with your heels hanging off. Extend your legs so all the weight is rested on your toes. From here, let the weight push your heels down so you can get a really good calve stretch before reversing direction and raising as high up on your toes as you can. Repeat for allotted rep count!