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For womenAdvancedPhase 2

Day 9: Lunges & Legs

Day 9 of 30 in the Women’s Advanced Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 14 min
  • 10 or 19 movements
  • Day 9 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Standing Leg Circles Left

    Difficulty 1/530 sec

  2. Standing Leg Circles Right

    Difficulty 1/530 sec

  3. Reverse Lunges

    Difficulty 3/530 sec

  4. Plank Leg Raises

    Difficulty 3/530 sec

  5. Single Leg in and Out Left

    Difficulty 3/530 sec

  6. Single Leg in and Out Right

    Difficulty 3/530 sec

  7. Crab Reach

    Difficulty 3/530 sec

  8. Lying Leg Scissors

    Difficulty 4/530 sec

  9. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  10. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

19 movements, about 14 min with rests.

  1. Standing Leg Circles Left

    Difficulty 1/530 sec

  2. Standing Leg Circles Right

    Difficulty 1/530 sec

  3. Standing Arm Rotations

    Difficulty 1/530 sec

  4. Reverse Lunges

    Difficulty 3/530 sec

  5. Half Squat Jump

    Difficulty 2/530 sec

  6. Squat to Knees

    Difficulty 2/530 sec

  7. Squat with Leg Raise

    Difficulty 2/530 sec

  8. Plank Leg Raises

    Difficulty 3/530 sec

  9. Single Leg in and Out Left

    Difficulty 3/530 sec

  10. Single Leg in and Out Right

    Difficulty 3/530 sec

  11. Crab Reach

    Difficulty 3/530 sec

  12. Prone Bent-Knee Leg Lifts

    Difficulty 2/530 sec

  13. Superwoman Hold

    Difficulty 3/530 sec

  14. Lying Leg Scissors

    Difficulty 4/530 sec

  15. Lying Legs Extension

    Difficulty 3/530 sec

  16. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  17. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

  18. Lateral Knee Drops

    Difficulty 1/530 sec

  19. Seated Cross Toe Touches

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice