35-Minute Leg Day: Strength + Power + Mobility Workout (HIITStrong 35, Day 9)

Hi, I'm Lindsay Baumgren from Nourish Move Love, and this is your 35 minute lower body isometrics, mobility and power. You're like, what is that? I'll talk more about it, but first, let me introduce you to Rachel. She is going to be our modifier today, showing you how you can scale back every exercise we're going to do and make it work for you. I am so pumped about building this workout into our HIIT Strong 35 program. It's 10 workout videos and this one of them, and it's so important that you do it. We're focusing on lower body isometric mobility and power. One of the number one messages that lands in my inbox is squats and lunges hurt my knees. And typically I shuffle you off and say, okay, do this squat free, lunge free workout. But you guys, I want to get you out of that rut and teach you how to truly create mobility in your lower body so that you can one day do squats and lunges pain free. That's what this workout's about, and it's super important. We have dumbbells. They're going to be optional. You can make it body weight, add dumbbells. Challenge yourself and trust me, this is not some yoga flow. This is a workout. Mobility is taking your muscles and your joints to a full range of motion in a controlled manner. This is controlled strength, power, mobility, isometrics. Let's get ourselves started with a mobility flow. It looks like this. You are going to flow through some mobility exercises. We got about two flows to get through, and then we're going to jump into the workout, which is four circuits. You have about three to four exercises broken down in a 40, 20 format. 40 seconds of work. 20 second transition. You ready, Rach? Let's go. Let's get it, you guys. Let's get it. Okay, we're gonna go ahead and start. Feet are gonna go nice and wide. Toes are facing me or slightly turned out. Give me a nice wide leg forward fold. Plant your right hand into the mat if you're capable. If not, add a yoga block, a stack of books. Not a bad thing to have on hand. And then you're gonna take the left hand, grab your right rib. Left hand to right rib. Big inhale. Feel the belly. Exhale. Thoracic spine rotation. Opening up. Gaze follows the shoulder looking up towards the ceiling. Big inhale. Fill the lungs. Exhale through the mouth. Can you open a little bit further? One more time. Big inhale. Exhale. Open. Nice. Bring it back to Center. Left hand to the mat. Same thing. Right hand to the left rib. Big inhale. Fill the lungs. Exhale through the mouth. Open. Thoracic spine rotation. Hold here. Big inhale. Exhale. If you're like, oh, man, this feels sticky. Yeah, this is thoracic spine, you guys. This is so important for mobility. One more. Big inhale. Big exhale. Nice. Bring it up to standing position. We're going to start. I'm going to face you, but then we're eventually going to move into turning into a plank walkout. So I'm just coming over a little bit. Okay. Big inhale. Reach up nice and tall. Feet are stacked underneath the shoulders. Exhale, forward fold. Fingertips go to my toes if they're capable. Inhale, Sit down into a low squat right here. And you're just going to pry side to side. Elbows stay inside the knees. Knees push out towards the pinky toes. Option A is hold here and pry. Option B, maybe you go for getting the knee all the way to the ground. This squat pry is a really challenging, but a great way to increase your squat range of motion. Really good for squats and ankle mobility. We'll get into more ankle mobility here in a bit. And then from here, you're going to hold this low squat position. Hands to the mat. Push the hips high. Roll all the way up to the top. Give me a shoulder roll. Let's do it again. Big inhale. Reach up. Exhale, Forward fold. Fingertips go to the toes. Drop the hips. Squat pry side to side here. Open up those hips. Nice. We're going to add on this time. You're going to reach your hands overhead. Engage those back and tuck extensors. Engage your core. Stand up. Nice. One more time. Forward fold. Fingertips to the toes. Drop the hips. Pry it out. Awesome job. Reach those hands overhead. Use those glutes. Stand up. Now we're going to do it in a plank walkout format. So I'm going to turn to the side. Forward fold. Hands to the finger, fingertips to the toes. Drop down. Squat pry. Nice. Right here. Hands go up overhead. Use the glutes. Stand up. Forward fold. Plank, Walk out. Walk out into a high plank. Drop your hips all the way to the mat. Let those toes release. Roll the shoulders back. Open up the hips. Tuck the toes under. Pop. Back up. Walk it back in. Stand up tall. Let's do it again. Forward fold. Bring your tips to the toes. Drop the hips. Pry it. Nice. Reach the hands overhead. Stand up. Forward. Fold. Plank. Walk out. Walk it out. Drop the hips. Roll the shoulders back. Release the Toes. Tuck the toes. Bring it back in. You got one more full rotation and then we're moving on. Right here. Forward fold. Fingertips to the toes. Drop the hips. Pry it out. Nice. Hands go overhead. Use those glutes. Stand up tall. Forward fold. Plank walkout. Drop the hips, release the toes. Awesome job. You ready to move on? Nice. You're going to push back into a quadruped position. I'm going to turn to face you guys again. Quadruped. Shoulders over wrists, hips over knees. Right here in this quadruped position. From here, I'm going to keep my toes tucked under. Under quads active. Take that right leg. Make a big circle. Open the hip, tap it behind the left leg. Back to center. Right knee, big hip circle. Tap it behind. Nice. Right knee, big hip circle. Tap it behind. Opening those hips. Nice. Hurdle of stretch. One more big circle. Tap it behind. Hold here and actually push back. This left leg doesn't move. Right leg just extends behind. You're going to feel a nice stretch right here in this outer glute. That should feel so stinking. Good. Awesome job. Bring it back up to center. Same thing. Other side. Left knee, big hip circle. Tap it behind, bring it back to center. Think about getting that hip up and over. Whoo. Sorry, Rach. Up and over something, right? You got a yoga block set there? A stack of books. Get it up and over with control. Mobility is moving your joints through a full range of motion in a controlled manner at any point in time. If I say pause, you should be able to stop and hold. Right. You give me one more, and then we're going to sit back into that awesome glute stretch. Big circle. Up and over. Right leg stays where it is. Left leg shoots back. Nice glute stretch. That should feel so sinking. Good. Okay, we're going to move on. Bring it back up to that quadruped position. Right foot steps outside. Right hand right here. Take your right hand to your right shoe. Push it in right here. As I'm doing that, back toe stays tucked up under. Knee drives into the mat. Hip drives towards. This is active hip mobility on this leg and this leg right here. Right. Drive it in, drive it in, drive it in. Nice work. From here, you're going to frame the foot and push back into half split, straightening through this front leg. Heel or toes come up to the face, stretching through this back hamstring. Half splits. Nice. Bring it up to a half kneeling position. Walk this knee in so it's directly knee in line with hip. Tuck your pelvis under your rib cage. Right there. I'm punching you in the gut. Oh, there it is. Spread the chest. Reach up. Nice work. Back toe is tucked under. Back toes tucked under. Hold it here. Crescent moon. Nice. From here, walk this knee out to the side. It's like you're doing triangle pose. Back of the hand is going to float down, float down. Straight up, float down. Reaching these fingers straight up to the ceiling. Pushing that elbow back to the into leg. Opening up the hips. Nice. Right there. Give me one more. You got it. One more. Back to quadruped position. We're going to do that low lunge stretch one more time. So step right foot outside right hand, hand to the shoe. Right here. Actively pushing this back knee into the ground. This leg out. Nice. You can hold here. You can actually even give me a full rotation. Gaze, follow fingertips. Awesome job. Bring it down. Frame that front foot. Push back half spin, split, straightening through. Flex the toes towards your face. Nice work. Walk it up. Bring this knee directly in line with this front hip. Tuck your pelvis under your rib cage. Right here. Activating right here. Tuck that back toe under. Reach those hands up overhead. Big, strong core. This is active mobility, you guys. Your muscles should be engaged and working. Take this knee. Open it up right here. Go as far as you can. Back of the hand slides down. Rock it. And up. Nice work. Rock it. And up. Awesome job. Two more down. Up. You got one more down. Up. Same thing. Other side. Come into that quadruped position. Left foot outside, left hand. Left hand to the shoe. Push that knee in. Tuck that back toe under. Push the knee hip towards the mat. Push the knee out. Opening up those hips, so important for squats and lunges. Right here. Hip mobility. This should get uncomfortable, you guys. This should feel uncomfortable right here. Let's go for the full rotation. Gates open. Fingertips. Bring it down. Frame that front foot and then kick back half split. Back toe stays tucked under toes. Come towards the face. Stretch through this front hamstring, calf muscle. Walk it back up. Half kneeling position. Bring this knee in line with this hip. Tuck that pelvis under. Get punched in the gut. Roll the shoulders down and back. Reach up. Big active stretch. Think about really pushing this hip flexor towards me. Push it. Push it. Push it. Yes. There it is. Nice. Now open it. Back of the hand. Rock it down. Straight up. Rock it down. Straight up. Nice work. Actively pushing that elbow incent knee, opening up that hip, using that core, those obliques to lift you straight up. Two more up. Last one. Down, up. Same thing. You're gonna walk through it. One more Time. Come to that quadruped position. Left foot outside, left hand. Left hand to the shoe. Tuck the back toes under. Push in, drop. Drive this hip to the ground right here. How far can you drive this hip to the ground? Right. Drive it to the ground actively. Push out. Inhale through your nose. Exhale. Drive those hips out and down. Nice work. Big reach. Gaze follows, fingertips. Frame the front foot. Push it back. Half splits. Straighten it out. Big stretch right here. Nice. Bring it back up to center. And from here, I'm like, what did we do? We walk it in. We come up. Back, toes tucked under. Tuck your pelvis right to me. Knee in line with the hip. Big inhale, reach up. Exhale. Squeeze that core right there. Nice. Open it up. Back of the hand goes down and up, down. We're moving on, you guys. Finishing our mobility flow. Couple more exercises for you, and we're getting into this workout. Nice. 10 minutes, you guys. I know you're like, oh, it feels kind of yogi. Trust me, it's gonna build. It's gonna get harder. Two more down. You're gonna miss this. You're gonna miss this. You're gonna miss it. Nice work. Okay, let's come back to that quadruped position. We're gonna go for a quick ankle mobility circuit. I'm gonna grab two dumbbells. Doesn't matter what they are. You're not using them. You're just using them to prop up like this. Okay, I'm gonna show you from the side. Rachel's gonna stay facing you. I place one foot between them. Doesn't matter. We're gonna use them just using the dumbbells to support me. This is ankle mobility. I'm going to push my knee past my toe in a controlled manner. Back heel stays connected to the mat. Knee pushes over the toe. Keep the heel connected. I'm striving to get about 5cm, knee past toe, and you're like, why in the world am I doing this? Every trainer in the world has said, never let your knee go past your toes. We are breaking and defying all things. Bring it back. Do it again, you guys. Your knees go past your toes when you walk up the stairs. When you bend down to tie your shoelace, your knee going past your toe is not a bad thing. In a controlled setting, ankle mobility is the number one limiting factor of people's squats. Bring it back one more time. Push, push, push. Pushing your knee past your ankle or past your toes in a controlled setting is so good for ankle mobility, which is ultimately gonna make my Squats better. Nice. Switch it out. Other side. So this is something you can do. You can put me about, you know, six, whatever. How far? About five centimeters away. Back, toe tucked under. Push that front knee over that front toe. You do it against a wall. Trying to get my knee to the wall if I have a target to aim for. Nice. Try to keep that heel back, heel connected as I push my knee past my toe. Really striving for about 5 centimeters past my toes. And nice. Push forward. We're gonna do three reps here. Something to come back to if you find yourself not getting depth in your squats. Ankle mobility is so important. Something we don't take time to do as women who wear high heel shoes. Instantly shortens your ankle mobility. Right? This is really good. Something to continue to work for and strive for. Awesome job. Bring it back. You ready to stand up? Start moving. Put those dumbbells off to the side. Let's get into it. Right? Just keep. Give me some basic squats. Feet are shoulder width, distance apart, chest up. Squat it down and up. Weights in the heels. Drive through the heels. Stand tall. Nice. You're going to give me two. You're going to give me four butt kicks. One squat. So it looks like this. One, two, three, four. One squat. One, two, three, Four. One squat. One, two comma three, four. We're going to start to move athletically. One, two, three, 4. We're going to put all that mobility to use. One, two, three, two, three, four. Give me a squat. One, two, three million four. Give me a squat. You ready to transition? High knees and lunges. Last one. Nice. Take that right leg. Step back. Find a lunge position. You're going to drive up. One, two, three, step back lunge. Other way. One, two, three, step back lunge. Other way. Rachel and I are moving at different paces. One, two, three, step back lunge. She's giving you the low impact version. I'm giving you high impact. It is three knee drives. One step back lunge. One, two, three, step back lunge. One, two million three, step back lunge. You got two more, one each way. One, two, three, Step back lunge. Come on, last one. One, two, three. That's the mobility and power portion of it. Cossack squats. We're gonna go side to side right here. Toes are slightly out. I'm gonna sit side, toes pop off. Get nice and deep. Push center. Using those outer glutes, drive off that bent knee. Chest up, eyes up. Right here. Let's catch the breath again. More hip mobility, more outer glutes. Right there. You Got it. Nice work. Hit side, center, side center. You're doing so good, you guys. Come on, hang in it. Push. Nice work. Two more. One more each way. Finish it. Nice. Stand tall. Walk it out. Grab some water. We're going to get into it, you guys. We're going to start adding weights if you want to. Okay your first circuit. You have four exercises. 40 seconds of work, 20 seconds of rest, and you're going to do squats. We're focusing on squats and single leg work. Rachel has a yoga block she'll be throwing in. If you have a stack of books, a low bench, you can use that as a modification for a single leg squat. We're going to do. I gave it away. I told you what's coming. Goblet squat. That's where we start. Right here. Point of contact, collarbone, sternum. Collarbone, sternum. Holding it right here. Elbows are tucked in as I drop down. Elbows always stay inside my knees. Right here. Drive up, stand. Knees are going to track out. Okay? Knees stay over the toes or not. Caving in towards my big toe, going out towards my pinky toe. Two squats, one hip open. So it looks like this. Squat, squat, balance, hip open. And then you're gonna go to the other leg. Two squats, one balance, hip open. 40 seconds of work, 20 seconds of rest. I'll explain your next move as we go. 40 20s. You in it, Rach? Let's go, let's go. Two squats in three, two. Let's go. Let's go. Squat, squat. Right hip open. Squat, squat. Left hip open. You're taking that leg up and over a bar, stool, a chair, whatever you got. Two squats, one balance right there. Two squats again. You can do all of today's exercises, body weight or add this dumbbell now. 120 pound dumbbell at my chest. Core is turned on, chest is turned on. Come on. 40 seconds of work per move. Up and over. Nice work. Finish it down, up, down, up here in the final five. Four. Let's finish it. Three, two. Give me one more up and over on the left. Nice. Going into a clean squat, I'm going to take the dumbbell into my right hand. I'm going to squat, get to that floor. If I can clean it up to a balanced position. So right leg powers off the mat. Balance. A lot of balance right here. Down. Same arm, same leg, drives up. You ready? We go in three, two. Let's go. Squat to balance. Squat balance. This is power controlled, isometric power. Isometric controlled power. That's what today's leg workout is all about you guys controlling the power that we got. Come on. Nice. Increasing our mobility, our range of motion, making us better athletes, stronger athletes who can move in all directions. When your kid falls off the swing and you pivot laterally, you don't blow out your knee. Right. Because you've trained for it. Come on, let's go. You got 5, 4, 3, 2, and 1. That 20 pounder starting to get heavy. I'm going to go body weight. Okay. Standing on my left leg. I just drove this right knee up. Right knee is going to stay up. Kick it out to the side. Single leg squat. Rachel's going to bring in the yoga block. If you have a stack of books. Going shallow, we're going. Three, two, lift this leg up. Activate this glute right here. Outer glute, sit down. Number one, knee strengthening exercise right here. Rachel's got the beginner version. Why? Because she is not letting. As she goes down. This knee does not cave in. This knee has got to track over her middle or third or fourth or fifth toe, which is hard. Very hard. You guys, this exercise I just started doing because I started experiencing knee pain. Holy bananas. Talk about soreness. Trying to drop straight down. Push this knee out. Come on. 10 seconds. Whoo. Don't let that knee cave in. We're building it because when we get to lunges, this is the foundation. That knee doesn't cave in. 3, 2, and 1. Shake it out. Do you feel that outer glute? Glutes. Whoo. Yes. Okay, runner, squat, body weight, squat. Run, run. Actually, no. You're gonna go squat. Quick hit, quick hit, quick hit. So my feet are like they're on train tracks. Separate, separate. 40 seconds. Raise your heart rate. Power. We go in three, two. Let's go squat, alternating, pushing one foot forward, one foot back. Come on, run it, run it. You want to make it harder. Hold the dumbbell at your chest. Add some strength. Come on. You choose. You want power and intensity today. Okay, right here. Body weight explode up. You want strength, add that dumbbell. Rachel's got a heel tap. I got a runner. Let's go. Take the moves. You know squats and intensify them. Add some energy. Add some power. Come on, you got this. Let's go. 5, 4, 3, 2, 1. Woo. Who wants to go back to that mobility work we did in the beginning? Right? Do it again. Four moves. Two goblet squats. One hip open. Two goblet squats. 1 hip open. Balance clean on the left. Grab that dumbbell collarbone sternum. Those are My points of contact, elbows pulled in. Let's go. Two goblet squats. Three, two. Let's go. Squat, squat. Open on the right. Balance. Squat, squat, squat. Open on the left. Take it up and over that bar stool. Come on. Down, up, down, up. You need to train in ways you might not have trained before. So good for our mind, so good for our muscles. This workout is going to make you a better athlete. I can promise you that. Increase your range of motion, make you stronger. Even though you're like, oh, come on. Give me that crazy jumping all over the place, sometimes you got to take it down an up. Controlled strength. Three, two. Let's finish it. Give me one more up. And over here. Nice dumbbell. Left hand. Feet are parallel. Bilateral squat. Clean balance. Can you pull this left knee up? Balance on the right leg. That's your challenge. The power comes from the legs. That's what gets the dumbbell up to my shoulder. Yes. Okay. Ready? Rage. Three, two. Let's go. Squat, clean to balance. Squat balance right here. A new favorite. Come on. You're gonna see it in some more NML workouts coming very soon. Let's go. Hit strong, high intensity strength training. Let's go. Control the power. You gotta stop when I say pause, pause, pause. Right. That's mobility. That's what mobility is. Come on. You got it. Down. 10 seconds. Let's go. Finish it right here. 5, 4, 3, 2, and 1. Dumbbells down. You can hold on to one if you're super advanced. Single leg, right? I'm gonna stand on my right leg. Left leg is gonna kick out. This glutes gonna activate. I'm gonna do a single leg squat. Knee hits middle toe or out. It does not hit that big toe. Yes. Whoo. We go in three, two. Let's go. Single leg. Whoo. It's gonna get spicy right here, right? Whoo. Talk about a bodyweight exercise that challenges me more than any other weighted exercise does. Just go into my range of motion. You do you. Maybe you can hit the floor. That's awesome. Maybe you're right here adding that block. Okay. You get a nice shallow squat in there. Single leg unilateral training. Because we are unilateral creatures who use one leg more than the other most of the time. Gotta even it out. Keep Both knees strong. 5, 4, 3, 2, and 1. Whoo. I don't know about you, but it's those moves that make me feel like an athlete. Being able to do a single leg squat is cool. Okay. That is the new mom status. Are you can you do a single leg squat? That is cool. All right, you guys run it. Train tracks. Squat, split, squat, split. Add a dumbbell if you want. 40 seconds. In three, two. Let's go. Rachel's got you on the low impact. I got you on the high impact. Come on, let's go. This is your power move. We did strength, we did no mobility. We did isometrics. Now it's power. Power. Did you know power is the number one thing you start to lose as you age? Lose your power, your speed, your agility. Then you lose your strength. Come on. You don't use it, you lose it. Let's go. Use it. Right here. Come on, Come on. Yes, you can. Yes, you can. What would it look like If I said 10, 9, 8. You got this. Stay in it. Let's go. 5, 4, 3, 2, 1. Whoo. Grab a sweat towel, Grab some water. Nice work, you guys. Nice work. All right. Water, water. Would you believe that was just the first circuit? Two more to go, you guys. Two circuits to go. We're getting into lunges next. So for everyone who said lunges hurt my knees, this one's for you guys. This one's for you. I'm going to use one dumbbell flush. Just hurt your knees. You're not using anything, right? I got one dumbbell. We're gonna come into a half kneeling position. Let's set it up. Okay. Right knee in line with my right hip, back, left toe tucked under. Get my pelvis stacked under my ribs. Right shoulders over hips, right here. You're going to do this with a body weight or without. I'm driving straight out of this front heel. I'm going to drive up and hold that knee. Just lifts just off the mat. Hold for three, two, one. You're going to lower. Give me a calf raise on the front. Right back into it. Hold for three. So it's a three second hold at the top. Drop down, calf raise. I'm going to count you through it. You're doing it for 40 seconds. I'm going to try holding one dumbbell right here in my left hand. If it gets too much for me, I'm going to go back to body weight. So you can do this with just your body weight. Isometric holds, the bottom of your lunge. If you want to lunge and lunges hurt your knees, this is your move. It is a controlled move. You start at the bottom, you build up. Lunges always start at the bottom and build up from there. Drive through this front right heel. Ready? Let's go. 40 seconds. In three, set it up. Two. Get that pelvis underneath you. One. Lift and hold for three, two, one. Lower the knee. Lift the front calf. Drop it down. Drive through the front heel. 1, 2, 3, lower. Lift, lower. Drive through the heel. Hold for 3, 2, 1. Rachel, are your legs shaking already? Shaking. Why am I. I'm just, like, convulsing here. 3, 2. Drop the back knee with control. Lift the front heel. Nice. Drop the weight when you need to. Hold for three, two, one. Back to my bar days, just shaking. 10 more seconds. Lift in three, two, one. Drop front calf, raise. One more. You're gonna hold it here for five, four, three, two, one. Holy bananas. Right there. That takes a cake for the holy bananas Ward, take the dumbbell right here to your chest. We're gonna go through option A. You're just going to take it up to a static. Down, up, down, up. Option B, knee drive, lunge, knee, drive, legs. Come on, legs. We go in 3, 2. Start at the bottom. Let's go. You're just lifting straight up. Static, split, squat, down, up. That's option A. Option B, knee drive, lunge, knee, drive, lunge, knee, drive. Nice. Getting wobbly. Yep. You drop those weights when you need to. Right here. This is the move we did with the knee. Not letting that knee cave in. This is what we did it for. Right here. That knee stays tracking over middle toe or out. Don't let that knee cave in. You got strong knees. Use them. Come on. Ten seconds. Ten seconds, let's go. Whoo. You got it. Five, four, three, two, one. You ready to build on. You're keep holding it there. I know you're like. More lunges. Okay, ready? Lunge drive, Step back. Cossack squat. These toes stay facing you. This foot is parallel. Sit back, heels, toes, go up, back, center, knee, lunge, knee, Cossack squat, knee. Whoo. Lunge in three, two. Let's go. Lunge knee, open. Cossack squat drive. Up knee control right here. Caustic squat, knee drive. I'm gonna show you from the side so you can see knee. I gotta get with Rachel. Here we go. Lunge, lunge, knee, Cossack squat, knee. Did I do that right? No. Lunge knee. I want you to see this way. Cossack squat. That's what I wanted you to see. Knee. Whoa. Lunge knee, contact, squat, knee. Lunge knee, contact, squat. You're out. Nice work. You ready? I know. One more round of lunges because you love them. Grab the other dumbbell right here. Lunge knee. One, two. Lunge knee, one, Two. Okay, right foot stays forward. Drive through that right heel. Come on. Last set. Last set. This is it. We go in three, two. Let's go. Lunge knee. One, two. Load, transfer. Lunge knee. One, Two. Lunge knee. One, 2. Lunge knee. One,2. There's that pause. There's that isometric right. Control, control. Down, up. Control, control. Down, down, up. Control, control. You got it. Down, up. Come on, finish it. Down, up, let's go. Down, up. Staying in legs. 5, 4, 3, 2, 1. That standing right leg should be so stinking on fire. And now it's the left leg's turn. You got two beautiful legs. Let's use them down to the ground. Back to one. Dumbbell for me, right here. Three second squat hold. Left knee in line with left hip, right toe tucked under. Lift and hold for three. With a calf raise in three, two. Let's go. Lift and hold. Hold for three, two, one. Drop the back knee, lift the front heel, drive through the heel. 1, 2, 3. You're doing this calf raise so you can actually think about driving that heel into the ground. 3, 2, 1. Lift it. Drive through it. 1, 2, 3. Lift it. Drive through it. 1, 2, 3. Keep that strong knee driving out. 1, 2, 3. I gotta drop that weight. It's getting so spicy. 10 seconds. 1, 2, 3. Lift it lower. Hold for 5, 4, 3, 2, 1. Whoa. Holy bananas, there it is. All right, bring that dumbbell to the chest. Split, squat, split, squat. You're just going straight up and down. Option. Add a knee drive, straight up and down option at a knee drive right here. Points of contact, collarbone, sternum. I'm nervous. Three, two, let's go. I'm just giving you my honest, honest feedback. You guys hear my legs are spicy right now? Down, up. You could always make this harder. Add heavier dumbbells. Option, down, knee drive, lunge, knee, drive, lunge, knee, drive. One rep at a time, come on. Lunge, knee, drive. You got it. Halfway. Stay with me. Drive through that front glute. Think about making a fist with your front butt. A fist with your front butt cheek. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. You're out. Shake it out. Ready to go to that Cossack? I'm gonna turn this way. Rachel's gonna stay facing you, right. Lunge, knee, Cossack. Let me get it from the side first. Lunge, knee, drive, open. Cossack knee drive, right? It's a tricky move, tricky move, but you got it. Three, two, let's go. Lunge, knee, drive, open. Bring it up. Knee, drive. Down knee, open knee again. Do this with body weight first. Find the moves you haven't done before and simplify them. That would be dropping the weight. Find the moves. You know squats. Intensify them. Add the weight. Knee, drive, knee. This move takes a lot of focus, a lot of control, and hardly talk through it. Down, up, open. You're rocking it, Rachel. First time I threw this move better today. Woo. Those stretch rips are pouring. You got three, two, and one. Grab your other dumbbell if you want it. One lunge, two high knees. One lunge, two high knees. Left foot forward, right. Left foot forward. Drive through that left heel. Step back. Right. One lunge. High knee, high knee. One lunge. Honey, honey. Oh, say I can. Here we go. Three, two. Let's go. Lunge. One, two. Lunge. One, two, lunge. Drive. One, two. Come on. It's that load transfer. Do with control. Drive. One, two. You got it. Legs are getting spicy. Come on. I'm gonna say this one might get like a 4 out of 5 bananas for spice factor. Solely for the sneakiness you thought was hard mobility. Right? Sneaky, hard. Down. Let's go, let's go. Come on. 5, 4, 3, 2, 1. Whoo. Weights are down. Water's up. Whoo. Two circuits down. All right, Burnout. Burnout. We're gonna give you more deadlifts next week, okay? You're gonna get more deadlifts in the next week's workout. If you're following, hit strong 35. This was a knee dominant mobility. Really working on those people who struggle with squats and lunges, okay? But your one minute burnout, it's got a deadlift in it. Body weight only. Ready? I'm going to bound. Balance. Single leg deadlift. Drive. Found. Balance. Single leg deadlift. Drive. Found. Balance. Single leg deadlift drive. Okay, that is your move. That is your move. You want to make it spicier. Deadlift. Bound up, then bound. Oh, yeah. Crazy. Actually. Here we go. We're gonna go 30 seconds on one leg, 30 seconds on the other. So you're gonna focus on your right leg. Left, right. Single leg deadlift. Right. Left. Right leg deadlift, right? And then we'll switch halfway. How's that sound? How's that sound for a way to finish a workout? This is your one minute burnout. Take a giant step to your right, push left. You're always going to deadlift on the right leg. Always deadlift. Right? Make sense? We'll find out shortly. I think so. 30 seconds per leg. We go in three, two. Let's go. Left, right. Balance. Control. Deadlift. Drive left, right. I'm gonna try adding that hop. Woo. Left, right. Single leg, deadlift. Drive left. Right. Single leg, deadlift. Drive left, right. Single leg, deadlift. Keep those hips square to the ground. You got it. 1, 2. Deadlift. Drive. 1, 2. Balance. Mobility control right here. Deadlift. 1, 2. Come on. 10 seconds, then we switch legs. 1, 2, 5, 4, 3, 2, 1. Take a giant step here. I'm going to deadlift on the left. Push right. We go in three, two. Let's go. Right, left. Deadlift. Drive. One side's easier than the other. That's normal. Push. Come on. This is it. Your one minute burnout. Hold balance, control, controlled strength, power agility. Get mad at myself when I mess it up. You do your best. Forget the rest. We're all human, right? Come on. Push, push. Down, up. Push, push. Down. Come on. You got it. Finish right here. 10. 9. 8. 7, 6. 5, 4, 3, 2. Come out of it. We did it, guys. Ready to cool it down? Let's do it. Come back to that quadruped position. Awesome work, you guys. I hope you liked it. Something different, probably something unlike you've ever done before. That's why we did it, right? Challenge yourself. All right. Come back to that quadruped position. Take the right leg outside the right hand this time. Lizard pose. Can you sit into it? Can you bring those forearms down to the mat? Oh, yeah, right there. Right. Yoga block. She's got it. Options. Bring something to you. A book, whatever it is. A big, thick book if you need it. Right here. Nice. Should be able to get a little bit deeper in those hips. You are so stinking and warm and mobile after that workout, right? So proud of you guys. This is part of Our hit strong 35 program. If you like the workout, bring it back. Frame that foot and kick back. Half splits. Tuck these back, toe under, straighten through. If you like the workout, you can find all of our HIIT Strong 35 programs. They are linked right below here. 10 new workouts split over two weeks. That's a new workout every day for two weeks. Hitting the arms, legs. This is leg day, leg and mobility day right here. Legs are gonna need a rest tomorrow before you tackle. Full Body day. Whoo. All right, switch it out. Other side. Quadruped, right here. Bring it down. Can you get those forearms to the mat? You might notice one side is easier than the other. Totally normal. You just keep working at it. Right, right here. Breathe into it. Big inhale through the nose. Audible exhale through the mouth. Nice Work, you guys. So proud of you. I hope you found that workout challenging in a different way than our typical leg workouts. A lot more strength, a lot more control, a lot more mobility. Nice. Hold here for three, two, one. Sit it back. Straighten through that front leg. Half split. Nice. Flex those toes up towards your face. Awesome job, you guys. So stinking proud of you. I hope you love the workout. I hope you come back for more. That's always the goal. Consistency. Keep showing up and building. Show up, build up. Right, nice. 90, 90. Come to your butt. Okay, 90, 90, 90 degree angle here. 90 degree angle here. Spread them apart. Our tendency is to bring them close together and cheat. Okay, this is an active stretch. It should feel challenging. Right here. Frame your front foot. Instead of pushing towards my knee, push over. Split this shin in half. Split it in half. Right there. Chest comes right over. Split it in half. Actively push this knee into the ground and this knee into the corner. If you need to add something like a towel underneath your knees. If you can't get your knees to hit the mat, you do that right here. Actively pushing those knees into the ground. Actively working both hips. Push. Come on. It's not about rounding up through the spine. It's a nice flat back push for 3, 2, 1. Nice work. Take the hands behind you. Okay. Fingertips face my butt. And now I'm really driving this knee right here into the ground. Drive this knee into the ground. Drive, drive, drive, drive, drive. Both knees stay connected. Push both knees into the ground. This is active. Active. Push them. Push hard for 3, 2, 1. Awesome job. Switch it out. Other side. Right here. 90, 90 other way. Right here. 90 degrees, 90 degrees. Make sure I got good distance between heel and knee. Right here. Frame the front foot. Hinge over. Split that shin right in half. Right here. Middle of my chest meets middle of my shin. Knees are actively pushing into that ground right here. Active mobility and stretching. A great one to come back to. And honestly, all these moves are so good to have in your repertoire to add into your daily routine. Mobility is something we lose as we sit at a desk all day. My hip flexors shorten as I sit at a desk all day. Okay, this is counteracting that. Push those knees into the ground for 3, 2, 1. Take those hands behind you. Now actually push both knees into the mat. My butt is going to stay connected to the ground, but I'm actually pushing both knees into the mat. You should feel that right here. Yes. Come on, push it. Push it. Active stretching for 3, 2, 1. Nice work. Gonna take it down to Your back. Finish it off. Take your towel if you got one. Let's go left leg long. Wrap the towel around the right. Flex foot right in the sole of the foot. Right here. Flex the foot and just give it a nice little stretch. This should feel good. And then you're gonna grab both hands on the right, and then you're gonna open it. I'm not gonna kick Rachel. I'm open. I'm going to pull those towards toes. Toes towards my face. Toes towards my face. That was very Minnesotan. We're from Minnesota, Eh? There you go. Nice. Pull the toes towards the face. Awesome job. My son just started saying oofta. And I'm like, oh, buddy. Four years old. He's got it down. Bring it back to center. Up and over. Other side. Toes go across the body. Rachel's like, I'm going to kick you in the face. I know. I'm going to try really hard. Not. It's okay. Bring it on down. I'm used to stinky shoes. Nice. Awesome job. Switch it out. Other side. You can do this with a resistance band. Just a good move to come back to right. Just feels so good. Flex the toes. Nice. Pull it in. And let's open it up. Open it up. Toes come to the face. Awesome job. Actively pushing my opposing right hip into the ground. Bring it back to center. Up and over other side. Hitting this outer glute, keeping my both shoulders connected to the mat As I pull those toes towards my face. Bring it back to center. And that is lower body. Isometrics mobility and power. I hope you loved it, and I hope you come back for more hit. Strong 35. Thanks for working out with us. We'll see you guys again really soon. Nice work, Rach. Good job, Lynns.