These will be challenging, so pick an option where you're able to do at least 15 seconds at a time.
Options: perform on ankles/feet → perform on inside knee → place lower leg on the ground.
🤰 option to perform Cross-body Leg Lifts.
For this movement, it's more about control and less about how many you can do in one set.
Options: Side Plank Hip Lifts.
Pick an option that is challenging.
🤰 perform without weight to a low object.
No Equipment? Step laterally over an object that is about knee height.
Equipment: barbell, dumbell(s), kettlebell(s), backpack / box, stool, chair.
Lateral Lunge + High-pull
Pick an option that prioritizes range of motion first. We'd rather you go lighter and lower than heavier and only half way.
Options: only go as low as comfortable on the Lateral Lunge.
🤰 perform Single-arm Upright Rows, each side.
Equipment: single weight like dumbbell, kettlebell, backpack, or jug of water.
✅ Something to elevate your leg.
✅ Something to step-over.
✅ Weight for Lateral Step-overs.
✅ Weight for Lateral Lunge + High Pull.