HERE IS A GREAT LITTLE FINISHER THAT YOU CAN ADD TO THE END OF ANY WORKOUT! IT WILL REALLY GET YOUR LOWER BODY FIRING!!
A1: 20 x SCOOTER (EACH SIDE)
Place one toe tip on the ball with your standing leg bent so that your a balanced. Square off your hips and pitch your spine forwards so you are almost parallel to the ground. Place your hands on your hips and perform controlled leg extensions keeping the pelvis stable. You will feel the burn in the leg you are standing on.
A2: 20 x VMO'S
Place the ball against a wall and place your back against the ball. Lift up onto your tippy toes, bring your knees together in a "pigeon-toed" position and bend your knees into a squat. Keep your heels lifted and your knees together as you perform controlled pulses that target the VMO muscle in the knee as well as the quads.
A3: 20 x CALF RAISES FROM WALL SIT
Stay with the ball against the wall and your back on the ball. Bring the feet into parallel and lower down into a squat position. Lift up as high as you can onto the balls of your feet, then lower down. Perform controlled calf raises focusing on both the lift and the lower phase of the movement.
PERFORM EACH EXERCISE A1 - A3 BACK TO BACK WITH NO REST IN BETWEEN THEM. HAVE LITTLE TO NO REST IN BETWEEN EACH ROUND. COMPLETE 3 ROUNDS.