LEGS INTERMEDIATE 03

10 Reps Harmonical Squats

10 reps Side lunge

30 sec hold on one side then other

20 reps squats

30 sec stretch hip flexor, arm can reach up

30 sec Butterfly stretch

20 reps donkey kick from all four

Other side

20 reps hydrats from all four

Other side

20 reps hydrants with foot behind knee from all four

Other side

20 reps kick outs from all four

Other side

20 reps kick outs leg extended from all four

Other side

20 reps hip swivels

30 sec figure 4 sitting, outer glute stretch

10 reps Straight up legs 10 bend stretch 10 pulses

10 reps Side up legs 10 bend stretch 10 pulses

Other side

30 secs couch stretch

30 secs quad stretch