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A Balanced Life - Your Health and Wellbeing/Leg Strengthening & Balance - Great for Postural Correction and for Runners to avoid injury or recover.
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Leg Strengthening & Balance - Great for Postural Correction and for Runners to avoid injury or recover.

Your feet and legs are the foundation of your hips, back and upper body. Lets create a strong foundation! 
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Contents

The importance of balancing your muscles.
Posture Assessment.pdf
Fast or Slow Exercise techniques .pdf
Bad Habits (Under 11 mins)
Muscle Testing.pdf

Testing your Glute strength (Bum Muscles)

Glute Testing. Why? (under 2 minutes)
Discover Glutes Side lying Clams (Under 4 minutes)
Testing glute strength prone independent bum sq and leg lift (6 Minutes)
Glute Test Strength - 1 Leg Standing (Under 4 Minutes)
Glute & Hamstring Test - Bridge (6 Minutes)
Glute Test - Clams (Under 5 Minutes)
Glutes & Hamstring Test - Prone Leg lift (Under 5 Minutes)

Testing your Hamstrings, Abductors and Adductors - Back, inner and outer thigh muscles.

Testing your hamstring Prone knee curl (Under 3 Minutes)
Intro into testing your hamstrings - Back of your thighs (Just over a min)
Test Hamstrings Standing - Facing wall Knee curl (3 Minutes)
Testing your Abductor & Adductor strength into - Inner and outer thigh muscles (Under 1 Min)
Testing Adductors Semi Supine - Inner thighs. (Under 3 minutes)
Abductor testing Clam position (2 Minutes)

Testing your Quads - Front thigh muscle group

Quad Testing - Lunges (Under 4 minutes)
Intro into testing your Quads - Front of thighs. (Just over a min)
Quad testing Supine forearms lift 1 leg hold - Front of thigh muscle. (3 Minutes)
Quad Test Chair sit activate quads (Under 3 minutes)
Quad Test - Chair turn out leg extension hold (2 Minutes)
Quad Test - Chair leg extension hold (Under 4 minutes)
Quad strength test Chair sit (5 Minutes)
Test Psoas Hip flexor strength (4 Minutes)

Lower Leg and Ankle Testing

Testing Ankle strength (Under 4 minutes)
Intro Feet, Ankle, Calf Strength & Stability (Under 3 Minutes)
Testing calf and ankle balance strength on a block with heels lower (3 Minutes)

The Importance of your Feet!

Fabulous Feet (Under 4 Minutes)
Toe Separators (Under 6 Minutes)
Fabulous Feet - Self Massage (12 Minutes)
Fabulous Feet part 2 Theraband (Under 13minutes)
Happy Feet Part 3 - Toe Lifting (8 Minutes)

Level 1 - Strengthening your legs

Strengthening intro
1 Leg Standing hip roll leg swing
1 Leg stand up from a chair
(L1)1 leg standing knee bend forward with arms barre exercise
1 Leg standing level 1
1 leg standing with blocks and box
Strengthening Ankles with a ball
Adductor Strength Level 1 side lying inner leg lift
Adductor strength sitting on a chair
Calf strengthening with jumps
Chair sitting - Quads turn out leg extensions
Chair sitting Quad strengthening
Free Standing Level 1 Squats
Free standing wide leg squat
Hamstring strength Level 1 wall leg draw back
Knee and Ankle strengthening step onto a box
Level 1 Calf Strength and Ankle balance
Lunges level 1
one leg chair standing
Psoas Standing strengthening
Pilates V Heel raises
Squat with a Chair
Wall Squat
Wide leg squats level 1 wall assist
Abductor strength Level 1 Side lying

Level 2 - Strengthening

Calf level 2 with block and single leg
Level 2 Calf and ankle strength facing the wall
Calf raises Pilates V with block
Wide leg squat wall with heel lifts
Level 2 Squats heal raises & balance pads
Lunge level 2 step into front leg
Barre exercises 1 leg up 1 leg down - Level 2

Level 3 - Strengthening

Lunges with a Jump Level 3
Squats with jumps
Wide leg squat Level 3 with jumps and single leg lift
Lunge level 3 step forward and back

Stretching

Stretch Intro
Dynamic Stretching 7mins with breathing
Monkey Stretch
Monkey Stretch part 2
Calf stretches with a block
Standing lunge Calf Stretches
Hamstrings Standing stretches
Happy Hamstrings Sitting Stretches
Hamstrings part 2 with theraband lying
Happy Hamstrings Part 3 Kneeling lunge and Downward Dog
Hamstring & Calf Stretch Downward Dog
Kneeling hip stretch into a cat stretch
Quad stretches
Psoas lying leg lengthen release
Standing leg swing Psoas release
Happy Hips & Lower back Lying Rotations
Standing Hip Mobilising
IT Band Release
Glorious Glute Stretching
Piriformis stretch
Foam Rollers

What Next?

Class 117. Legs and Core (34 mins) This is a sample of the live and library classes.