LEGS INTERMEDIATE 00

30 sec calf raise

30 sec calf raise toes in

20 reps Hydrants, then other side

20 reps Hydrants circles, forwards, then other side

20 reps Hydrants circles, Backwards, then other side

1 min figure 4 stretch

20 reps split squat twist alternating

20 reps split squat on instep

20 reps split on air

10 reps split squat- 10 curl hamstrings

-30 sec jumping squats alternating

-30 sec recovery

x2

30 sec butterfly

30 sec straddle hold

30 sec pike on floor

With box or elevation

10 steping back from elevation each side

10 steping up to jump on single leg, each side

10 box jumps- from rolling backwards

30 sec butterfly

30 sec straddle hold

30 sec pike on floor

10 step up to knee up each side

10 box jumps on single leg each side

10 box jumps from rolling backwards

30 sec child pose

30 sec knees stretch and hip flexors