The Warm-up:

 

3-5 minutes on low intensity settings on any cardio equipment including treadmill, elliptical or bike.

 

The Workout:

 

8-10 reps of each exercise

Complete 3 sets of each exercise and move on to the next

 

1. Cable Leg Raise

 

2. Cable Glute Kickbacks

 

3. Adduction Machine

 

4. Abduction Machine

 

5. Dumbbell Calf Raises

  

The Cool-down:

Hamstring Stretch

Press one heel forward, keep that leg stretched, hands at hips, push hips back and hold for 20-30 seconds then switch legs

 

Quad Stretch

Stand tall, balance on one leg, bend the opposite knee, reach back to that heel and pull toward the seat.  Avoid over-arching the low back.  Keep abdominals in and strong.  Hold for 20-30 seconds then switch legs