Stronger 25 Day 3: 25-Minute Dumbbell Leg Workout

Hi, I'm Lindsey Baumgren of Nourishment of Love and this is your 25 minute leg workout. It's part of our stronger 25 program. If you want the full program, you gotta hit subscribe to our YouTube channel. Alright, you guys, welcome back. Day three is leg day, our favorite day of the week. We love leg day. We love a good leg day. And today's leg day is gonna be fun. Okay, all you're gonna need are some dumbbells. We're throwing in a mini loop resistance band to add some intensity. And I'm gonna add a smaller step. This is about a 12 inch box. You could use the bottom stair of a staircase. Rachel's gonna every exercise just from the mat. So you get to decide. It's your workout. And this is a brand new format for nml. We're calling it SPI Strength, power and isometrics. All right. It's done in a fun time drop format. So you have four circuits. Each circuit is going to focus on a different exercise. Squats, lunges, deadlifts, glute bridges. We're going to hit it all today. And there are going to be three moves per circuit. One strength move you do for 40 seconds of work. One power move you do for 30 seconds of work. And one isometric move you do for 20 seconds of work. Rest time is always 10 seconds. There it is. There it is. That short rest time. Right? And you're gonna do each set times two. Okay. It's gonna be another quick and dirty workout. We're gonna hit those legs and we're gonna burn them out in under 30 minutes. You ready, Rach? Let's do it. Let's do it. We are gonna get warm. Going through the exercises you're gonna do today. A functional warm up. So grab that mini band if you want it. Place it 6 inches above your knees. All right? Nice tension on it right there. We're gonna go into an 80, 20 squat. 80% of your weight is in your right leg, 20% in your left toe. Pop. And you're just gon it out, down and up. We're just going to get those legs warm right away. Knees are driving into that band. All right, we're gonna do 80, 20 squats. This is your first circuit. Nice. I'm gonna go right from this into adding a tap out to the side. We'll go there in 3, 2. Let's add that tap out. So you're gonna tap. It's a squat and a tap, 80, 20 tap to the side stretch into that Band. All right, you're gonna do this option to hold weights, option to drop your weights throughout the entire workout. Go for four. We're gonna switch legs. And one. Switch your legs. 80, left 20, right toe. Here we go. Squat it out. Down and up. I should mention we're gonna play with a little bit of time under tension and tempos today, too. We're gonna do some moves slower two counts, some moves faster. Single count, right. 4, 3. Add that tap in two, and let's add it. Add that tap down. Tap it out. Down tap it out. Nice. Right there. You got it. Awesome. Whoo. Right there, right there. Four, Three feet come parallel in two and one. Right here. Feet are parallel. Drop down to the bottom of that squat. Hold it here. Push the right knee into the band. The left knee go right then left. Right then left. Go 4, 3, 2, and 1. Hit the deck. We're going to come down to the ground on all fours. All right, we're going to go through some nice big hip circles with this band on. So right knee is going to draw a big circle. Then bring it back. Big circle, back. Whoo. There's those legs, right? Hello, Outer glutes. You are going to feel those right in the warm up today. Nice. Ooh, that band is feeling awfully tight today. You got it. Big circle. One more here, one more big circle. Bring it back. Little cat cow action here. Drop the belly, lift the chin and reverse it. Spine up towards the ceiling. Find a nice neutral spine. Left knee draws a circle. Here we go. Circle and circle. There it is. Big circle. Reverse the circle. Nice work. Big circle. Reverse the circle. Two more, two more. Big circle. Reverse the circle. Last one. Big circle and reverse it. Take it down to your back side. Glute bridges, glute bridges. Here we go. Nice. You're gonna bridge and hold and squeeze. Drive through the heels. Hold at the top. Nice. Go. Eight. You got it. Seven. Seven. We're going to take the band off in six. Nice. Five and four. Feel those glutes. Three, two, one. Nice work. Band can come off. We're going to come up and over into a plank position. We're going to open up those hips now, so you're going to find a high plank position. Spider man step ins. You're going to step the right foot outside the right hand. Let's take it open. Greatest stretch ever. Gaze follows fingertips. Drop the elbow towards the ankle, the shin, the shoe, whatever you got today. Open it back up, set it down and switch it out. Left foot outside left hand. Big open. Nice. Drop the elbow, ankle, shoe, calf. Open it back up, set it down. Switch it out. Here we go. Right foot outside, right hand, big open. Drop the ankle. Open up those hips. Really think about opening the hips as you drop that elbow. Open it back up, set it down. Switch it out. Nice big open. Elbow to ankle, shoe, whatever you got. Nice work, team. Awesome job. Open it back up, set it down. Step back. Step your right foot between your hands. Come into a nice isometric lunge hold right here. Let's just go. Pulse it down. Tiny pulses. Eight, seven, six. You got it. Five, four, three, two, and one. Switch it out. Little lunge. Hold and pulse. Little Pulse, pulse. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. We want to show you a move we're going to do today. So back to it. Sacred stance. 80% here, 20 here. You're going to do a deadlift. Clean the weight up to here and then step back into a rotational lawn. Toes up. Okay, right there. So, right, let's do it again. Hinge clean, step back, rotational. There we go. Let's do it again. Hinge clean. We're going to train in all planes because it's good for our mind and our muscles. You're going to do one more this way. Hinge clean. You're going to feel a nice stretch through those inner thighs as you pop those toes up towards the ceiling. Switch it out. Other side. Here we go. Staggered stance. Hinge clean, Step back, rotational. I don't have as much range of motion on this side because of my surgery. Knee hinge clean. That's all right. You do your best. I'm going to do my best with where we're at today. Yes. Hinge up, step back, rotational. We're going to do one more here, and that's how we're going to finish this warm up. Nice work, nice work. There we go. Let's just go for some high knees. Get them up, get them up, get them up. Go. Eight, seven. Finish your warmup right here. Final four. Three, two, one. You feeling warm, Rach? Warm. Let's do this thing. Quick sip of water and we are jumping in. Circuit one's going to put that band on if you want it. Circuit one is squats strength. Good old 80, 20 squat that we started with. Okay. Power squat. Lateral tap tapping out to the side. Right, let's start. Right leg forward, left toe popped. I'm going to go goblet style. You could always take two weights at your side. Going to go down on a two count, up on a one count. So it's down two, up on one. You do that for 40 seconds, then we single it out. 30 seconds right here, okay? And then we come parallel, and we spend 20 seconds right here, pushing those alternating knee pushes into that band. Those are your moves. You do it twice. Ready? Spicy. Let's do it. Let's knock it out, goblet style. I'm going to hold it right here, okay? Dumbbells connected to collarbone and sternum. I got 80% in my right leg, 20% in my left toe. We're going down on a two count. You ready? Let's go. Your 40 seconds starts in three, two. Let's go, let's go. Down two. Up on one. Down two, up on one. Nice. Keeping constant tension on that band. Really think about driving through that front right heel to stand you up. Down two, up on one. Nice work. Chest up, eyes up. There we go. It's 40 seconds on the strength. Nice. 30 seconds on the power, and then 20 seconds on that. Isometric hold. Strength, power and isometrics. It's a new format for us. What do you think, Rachel? Let me get through a round and then we'll talk. 10 seconds here. 10 seconds. You're down two, up on one. Down two. You got one more. One more. Down two. You're out. Rest for 10. You're gonna stay right here. You can always drop the weight. We're going to that single tempo. Squat, lateral, tap. Out. It's 30 seconds, and it starts in three, two. Let's go. Squat and tap. Squat and tap. This is your power. So you're singling out that tempo, pushing out to the side. Push into that band. You got it. Drive. Nice work, power. Pick up that tempo. Pick up that pace. Strength, power, isometrics. Yes. Put it all together. This is your 30 seconds of power right here. You got 10 left, 10 left. Then you can drop that dumbbell. Or you could keep it. We go 5, 4, 3, 2, 1. I'm dropping my weight. Feet come parallel. We drop into a squat and we hold for 20 seconds. You're gonna alternate knee pushes into that band in three, two. Let's go. Drop and hold. This is your isometric push. The right knee into the band, the left knee into the band. You're holding the squat for 20 seconds with a knee push. A little knee push to keep your mind busy so you don't have to focus other than a straight hold. I'll say it. Ah. Come on, push. You got five, four, three, two, and you're up. There we go. Let's do it again. Same thing. Other side. Okay, same thing. Other side. 80 right here. 20 in the right leg. Down on a two count for 40 seconds. We go in three, two. Let's go, let's go. Down two, up on one. Down two, up on one dot Nice work. Slow, controlled. There's that power. Push down to drive through that front left. Heel up. Nice. Inhale, down, drive through the heel. Nice work. This is your slow, controlled pattern right here. Nice work. We'll pick up the tempo. We'll single it out for that 30 seconds of power. You got it, guys. Nice. 10 more seconds here. Slow. We're going to pick up that pace. Yes. Come on. Finish. 5, 4, 3, 2, and 1. Rest and recover. 10 seconds. Here we go. Single it out for 30 seconds. Single it out. You're gonna tap out to the side. You ready, Rach? Single taps, here we go in three, two. Let's go. Tap. Come on. Tap. You got it. Come on. You only got to do each leg once. Make it count. Stretch that band. Let's go. Get after it. The goal of each of these workouts is to finish stronger than you started. That's why it's stronger. 25. Come on. 1% better. Right here. Every single stinking day. 10 more seconds. 10 more seconds. Then that isometric hold, it comes. Let's go. Final four. Three, two, one. I'm dropping the weight. Feet come parallel. We drop into that squat, and we hold for 20 seconds. Yes. Water breaks on the other side. Three, two. Let's go. Drop. Hold. Push right, push left, push right. Come on. You can do anything for 20 seconds. Yes, you can. Yes, you can. Come on. Come on. Sit those hips down and back. You got it. Push that knee out. Out. Come on. What would it look like if I said five, four, three, two, and one. You're up. Holy bananas. Circuit one, band is off. Okay, Circuit two is lunges, no band. Circuit two is lunges. Grab some water. We're on to circuit two. One down, three to go. Squats are done. Lunges are up. Squats are done. Lunges are up. Okay, we go lunges, then we go deadlifts. Then we go glute bridges. I like to know what's coming. Yeah. All right, lunges, let's start. Right foot forward. This is my bad knee, so I'm going to do this with my body weight. I'm going to lunge off the box. Off the box and drive. Off the box and drive. Rachel's giving you a lunge with a knee drive. One dumbbell, two dumbbells. You just. You decide. That's Move one. That's strength, power. Rachel's gonna drop her weight and go into a plyo lunge. 30 seconds. I'm gonna go right here. Runners, runners, runners, runners. You can use the bottom serve, a staircase. That elevation just adds a little fire, right? And then the 20 seconds, we each come into a lunge hold. And we just hold here for 20 seconds. Yes. Mano e mano, let's do this. Lunges. I'm gonna go off the box. Rachel's gonna give you a lunge knee drive. We go 40 seconds in three, two. Let's go. Nice work. I like just adding a little bit. I've been struggling with my knee post knee surgery. I'm about five months post knee surgery when we're filming this program. Okay. And so I'm having a hard time adding weight. So I'm playing with things like tempo and elevation, adding some different level changes. This level change makes this lunge harder. It makes this leg work harder. This front leg means I can't add weight, but I can add a level change. Yes. Come on. 40 seconds. I love, especially if you want to, like, make it harder, but you don't have tons of access to different dumbbells at home. Right. It's a great option. Great option. 5, 4, 3, 2. You're out. Rest for 10. Okay. Single leg pile lunge. If you're with Rachel or runners. If you or with me, you could always do knee slams. It's 30 seconds. It's meant to raise your heart rate and add some power. Three, two. Let's go, let's go. One of those moves you gotta amp yourself up for, right? Rachel, Come on. Run it, run it. If you're with me, stay low in that front standing leg. Let's go. It's 30 seconds. It's meant to burn it out if you're with me. Big arms, bigger the arms, higher the heart rate. Let's go, let's go. Tap it. Come on. How low can you get in that front leg? Let's go. 10, 9. You got it? Yes, you can keep pushing here. Keep pushing here for five, four, three, two, one. Holy bananas. Right, right there, right there. Oh. Isometric lunge hole. We're not done yet. That 10 second break. You got three. Drop it to a lunge in two and one. Right leg forward, left leg back. Here we go. Hold it. Tuck that tailbone to me. Just hold here. 20 seconds to breathe. Catch your heart rate. Isometric holds are harder when your heart rates high. Yeah. And something I've been working on a ton in my Knee rehab. I'm learning the power of isometrics. You guys. They are hard, but they are effective. Three, two, you're out. Nice work, team. There we go. All right, other leg. You got two beautiful legs. Two beautiful legs, one leg down. Let's go. All right, I'm gonna add some weight for this one. Add some weight. Here we go. Left leg on the box. Okay. Or left leg forward. Lunge it in three, two. Let's go. Lunge and up. I'm gonna take my weight to my side. There we go. That feels better. Feels good. Nice. Come on. 40 seconds of strength. You'll see my back knee quiver here. My surgery leg. It's really hard to come into a lunge at a 90 degree with it. So challenging. Do your best. Forget the rest. Let's go, team. Right here, says here 40 seconds of strength. Drive through that front heel, stand you tall, drive that knee. 10 seconds. 10 seconds. It should start to feel challenging. Yes. Come on. Five, four, three, two. And you're out. Nice work. I'm going dumbbells down. Plyo, lunge or runners. Plyos are runners. This is the spicy one, Rach. This is the spicy. Get your mind right. Get your mind right. It's 30 seconds and it starts in 3, 2. Let's go. Let's go. Tap, tap. Come on. How low can you stay in that front standing leg if you're with me. If you're with Rachel, explode off it. Drive, drive. Add some power. That's what this move is. Strength, power, isometric lunge. That's what's coming next. Finish it right here. What would it look like? What would it look like if I said final? 10. 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3. 2. And 1. Holy bananas. All right, here we go. Left leg. You're not done yet. You're not done yet. Left leg forward, right leg back. Let's go. Hold that lunge in three, two, drop. And hold. 22nd hold. Catch your breath. Feel the fire. You are sitting in the fire right now. Come on. You are getting one better because of it. Maybe 2% today. I think I'm gonna give you 2%. 2%. What do you rate this on the banana scale? We'll have to find out. Comment below. You got it. 5, 4, 3, 2, and 1. Bananas. Lunges. Every time. Every time. Every time. Grab your water, you guys. All right. Circuit three. Deadlifts. This is, I think, our favorite. Absolutely. Yeah. Deadlift. Okay, I'm gonna use one dumbbell. I'm gonna go heavy. Okay. Going Back to that staggered stance, hitting those unilateral moves today. Right leg forward, 80, 20. Staggered deadlift for 40 seconds. This is my strength, okay? Then we go power. We go deadlift. Clean rotational lunge like we did in the warm up. Right there. That's your power for 30 seconds. Then your isometric single leg deadlift. Hold for 20 seconds. Yes. I'm excited about this one. I'm pumped. Let's go. Right foot forward, left toe pop. Someone was like, can you give me foot placement on this? Put your feet together, come out to an L, pop your toe. There you go. Do it again. Ready? Feet together, out to an L. Pop your toe. That's where you should be, right? Okay? If you want feet placement, that's where you go. Sager, deadlift. Crush an orange right here in this armpit. Three, two, one. Or both arms. You could always double up the weight here. Go heavy, guys. Stagger. Deadlift. Soft bend in that front leg, driving through that front right heel to stand me tall. Right hand, knees and glutes, dumbbells. Stay tight to the body. You got it. You got it. Nice work. Hinge, hinge, hinge. Push that butt back. Shut that car door with your booty, right? This is your slow, controlled movement, okay? Maybe I'd double up these weights if I was doing this at home by myself, but we're about to get into some power. You got 10 seconds here on strength. Then we're adding the clean and the rotational lunge. Yes. It's a big, fun, powerful move. I'm pumped about it. We go here. 5, 4, 3, 2, and rest. Rest for 10, all right? Add that power, clean that weight up, okay? Add some intensity to this deadlift, clean racket here. Rotational lunge. You're there in three, two. It's 30 seconds. Hinge, clean, rack, rotate. Here we go. Hinge, clean and rotate. Nice. So my toes are going to pop right up to the ceiling here. Right toes pop up to the ceiling. Nice hip rotation. We're working on hips. Little hip mobility in this move. Little power, cleaning that weight up to your shoulder. 10 seconds. Nice work, team. Looks so good. You're so awesome. Trying new moves. I'm proud of you today. Let's go. Three, two. Let's finish it. One more because you can. Nice work. All right, you're gonna hold. Single leg deadlift on the right. You can always stagger it. Rachel will show you the stagger. I'm gonna hold. You can always drop this weight. We go in three, two. It's 20 seconds. 20 seconds. You're just holding. I have a soft bend here. You want to make it a little harder. Pass that weight side to side. Side to side. Hello, core. Nice. Like to keep my mind busy during these isometric cor holds. Great way to just add a little bit of movement. Yes. 5, 4, 3, 2, and 1. Nice work, team. Let's do it. Other side, other side. 40 seconds here. Here we go. Set it up. Open it. Pop it. 80 here. 20% here. 40 seconds of stake or deadlift. We go in three, two. Let's go. Hinge, hinge, hinge nice. Hinge, hinge, hinge nice. Here we go. Stand tall. Drive through that heel. You got it, guys. I like the time drop format here. That's a fun way to mix this up, you know, like going strength, power, isometric. Yeah, right. It's a fun little format, and I can mentally wrap my head around strength for 40 seconds. Power for 30. Okay, it's a little bit shorter. Isometric for 20. Okay, I can do that, right? You can do anything for 20 seconds. Let's go. Right here. You're in this for 10 more seconds. Then we add that clean and rotational lunge. Yes. Finish. Five, four, three, two, and one. Nice. You get that nice stretch at the bottom. I love it. All right, you ready to add the clean. Sit back. I have a little bit less range of motion on this side. You do your best. All right, we go in three, two. Let's go. Hinge clean. Step back. Toes pop up. Hinge clean. Step back. Rotational lunge. Toes pop up. Nice. Hinge clean. Turns out after knee surgery, these lateral moves, these pivots, twists. Hardest move to come back to. But I'm trying, right? You do your best. Nice work. Hinge clean. Come on. Ten seconds here, team. Ten seconds here. You got this hinge. Clean it up. Five, four. Let's do one more. Three, two. Let's finish it. Finish it, finish it, finish it. Finish it. Nice. Here we go. Single leg deadlift. Hold left leg. Right leg can float. Okay. Option to add that dumbbell pass. You're there. In three, two. Set it up. Find that focal point on the floor. Think about keeping your hips square to the ground before you add any movement. Nice work. Right here. Soft bend in that standing leg. This is my anchor right here. This is my anchor. Come on, come on. Pass it side to side. Whoo. Look at those knee wobbles working all those small stabilizing muscles. So good for us, you guys. Ankle stability, knee stability. Three, two. You're out. Go. Proud of you. Grab some water. All right, You Guys, three circuits down. We got one to go. I'm not gonna lie. This one's fire. It just is. It's gonna be. It's gonna be spicy. You can put that band back on if you want. I'm gonna grab my stool. I'm gonna add some intensity by adding this step. Glute bridges. We're on our backside. You want to add some intensity? I don't know. I'm gonna add the group. I'm gonna add the band, too. Do it. Single leg. Single leg. This is why it's spicy. It's single leg. Let's go. Right leg on the ground or right leg on your step? Okay, I'm going up two, down two. I do that okay for 40 seconds, and then I go singles for 30 seconds. And then I just hold my glute bridge for the last 20. You ready for some spice rates? You want to make it spicier? Throw a dumbbell on your hips. This is where I'm at. 10 today. We go in three, two. Let's go. Up two, down, two, up. Squeeze and hold. Lower control. It's up slow. It's down slow. My butt, my hips that never hit the ground. There's constant tension on those glutes this entire 40 seconds. Yes. Adding this step just adds that little bit of intensity and fire. Little level change, like I said. Instead of adding weight, you could add a level change. Play with these temples like we're doing right here. Come on. You've got 10 more seconds. Slow. Come on. Push. Up two down three, two. Rest for 10 rest. You ready to single it out? We go singles. We go singles. Drive through that heel. Up on a one count. Down on a one count. Yes, you're there. In three, two. Let's go. Let's go. Drive hover, drive hover this right into a 20 second hold. 30 seconds power. 20 seconds hold and you're out. Holy bananas. I feel it. How you doing, Rach? Talking about burnout, right? It's like you're on your back. This should be easy. It's not. It hurts. Oh, my gosh. Come on. Yes, you can stay me with. With me. Final four. Three, two. Rest for 10. Rest for 10. 22nd hold. 22nd hold. Thank goodness for those 10 second rests. Come on. 22nd hold. You're there in three, two, lift and hold. Hold for 20 seconds. Close your eyes. Put yourself on a beach somewhere. Come on. Yes, you can. You are so mentally tough right now. So mentally tough. Embrace that shake. Come on. That strong glute. You can put your hand on it and feel it, how strong you're getting right now. Stronger than you started. 5, 4, 3, 2, 1. You're out. Holy bananas. There it is. There it is. From your backside. The burn you didn't know was gonna get so hard. All right, same thing. Other leg. Same thing. Other leg. Let's go for that two count left leg on in three, two. Let's go, let's go. It's up two, down two. Take it up two, down two. You've got it. Slow, controlled movements. That's what we're doing right here. Up two, down for two. Nice work, you guys. It's this blue burnout that I have three core moves for you to finish this workout. Up two. This technically counts as your core move right here. This is so much core. Yes. Ten more seconds at this slow pace right here. You got it. Drive through that heel. Take it up 2, down 2. Nice work. It's up 2, lower and rest for 10. You ready for those singles, Rachel? Let's go. This is where the fire really kicks in. This is where it starts to get spicy. You ready, huh? What level of spice you going for today, huh? Come on. Yes. 3, 2. Let's turn it up. Let's go. Right here. Come on. Pick up that intensity. Pick up that volume right here. How can you make this just a little more challenging for yourself? Come on, push. Yes, you can. It's only 30 seconds. Yes, you can. Push. Come on. Drive through that heel. Feel that fire. Yes, you can. Yes. Stay in it. You're here. Final ten. Nine, eight. You got this. Seven. Stay with it. Six, five, four, Three, two. Rest for ten. Here we go. Shake it out. You ready for that? 22nd isometric. We got finish it right here. Finish it. This is is it. It's the final countdown. Three, two, lift and hold. Hold for 20 seconds. You want to make it harder? Take those hands overhead. Oh, there it is. Just taking that instability of this to this can add just a little bit more fire. Come on. Yes, you can. Pour it on. Let's go, guys. Let's go. You're here. Final five, four, three, two, and one. Nice work. Band comes off. You are so awesome. We're going to stay right here on the mat for our final three moves. Rachel, final three moves. You ready? Let's go over into a side plank right here. Legs are bent, so it's like a modified side plank. This is going to stay down. Okay, Right here you're gonna go. Lift and lower, lift and lower. Okay, let's do 30 seconds, then we're gonna hold at the top for 10 seconds. So really, it's 40 seconds of work. Yes. Let's do it. Three, two, let's go. Lift and lower. Suppose we could have left that glue glute band on, huh? That would have added some intensity. You want to add something? Leave that glute band on today. Nice work. Nice work. Lift and lower. Lift and lower. Nice work. Lift and lower. Here we go. Up and down. You got it. We're gonna hold. Hold at the top in three, two. Hold. Hold for ten. Nine, eight. You got this? Seven. Say one with it. Six, Five, four. Three, two, and one. You ready? Up and over. Right into it. Other side. You got two beautiful legs. Let's use them today. Yes. Here we go. Three, two. Let's go. Let's go. Lift and lower. Take it up and down. Up. Feel both glutes working for you? Oh, totally. Hello, glutes. Hello, obliques. I'm so sweaty right now. I feel like I'm getting extra stability from not letting myself slide everywhere. Oh, feel that fire. Yes. Up. You got it. Nice work, team. Stay with it. It's this and one more move, and the last move's fun. It's like we're gonna. We're gonna bring this to our playground right here. 5, 4. Hold in 3, 2. Just hold. Hold for 10. 9, 8. You got this. Everything. Shake it. Embrace that. Shake. Embrace it for 5, 4, 3, 2, and 1. Whoa. Ready for your final move? This is what I call my playground move. I like to finish my workout with something fun. Right? Like, as adults, we don't play that often. Let's play. Okay, come into this 90, 90. This is our mobility 90, 90 stretch. Here's what you're gonna do. Lift this back knee off the ground. Kick it out. Bring your other leg to meet it. Hold here for three, two, one. Now, can you get yourself back into that 90, 90 on the other side. We're doing this for 40 seconds. You ready? Three, two, let's go. Lift the back knee up. Kick it out. Come here. Hold. Hold for three, two, one. Now, can you keep your hands up and get yourself back into the 90, 90 hip mobility. There it is. Lift that back leg. Kick it out. Hold it here. Hold for 3, 2, 1. Get yourself back in. Get yourself back in. Other side. Lift it up. Kick it out. Hold here for 3, 2, 1. Get yourself back in. Nice work, Rach. We are crushing that. This is fun, right? Isn't it fun to play? It is. It's fun to Play. Hold for 3, 2, 1. It's like mobility and abs all in one move. Fun to play, fun to challenge yourself in new ways. Come on. Five, four. We're just gonna hold it here for three, two, and one. We did it. Leg day. Smashed it. So proud of you. Let's stretch it out. Let's go back and set. 90, 90, okay. 90, 90. We love it. Push these knees into the ground. Take your your chest here and bring it right across the midline of your shin. Nice. So it's really easy to come out here. Try to stay in the midline of your shin. Challenge yourself right here. Nice work, you guys. I'm so proud of you. So stinking proud of you. Leg days in the book. One of my favorite days. Three days down and stronger. 25. You are just crushing this program. Let's switch it out. Other side. 9090 stretch. That's a fun move you can just come back to and play with. The beautiful part is you can repeat this program. You're going to get better at every move. I can't wait to come back and smash these with some weights when my knee is, like, 100% right. Nice work, you guys. Hold it here for 3, 2, and 1. Awesome job. Let's just come into that nice all fours position. We hit the outer glutes with those bands a lot, so let's go into that hurdler stretch we love. Draw a big circle with your right knee. Slide it outside here, and you're just going to stretch right here, sinking into this outer glute. Do you feel that left glute immediately? Yeah. Nice little hurdler stretch. That feels good on that left glute. Nice. Bring it back. Same thing. Other side. Big circle with the left knee. Draw it outside the right shin calf, and just sit back into that right glute. Whoo. Feels good. Take that band off and stretch it out. Nice work, you guys. So stinking proud of you. Bring it back. One of my favorite stretches right here. Come into a half kneeling position. Tuck this tailbone to me. Nice little quad stretch. Now bring it out and let's tick tock down those inner thighs. Really got those in that rotational lunge right here. That feels good. Feels good to open those hips. Nice work, team. Nice work. Bring it back to center right here. Pop your back toe up. Let's come into a short pyramid pose. Okay, you're stretching through that front hamstring. All those deadlifts we did right there. Nice work. Awesome job. Awesome. Take it back down to that lunge position and switch it out this time. Left leg up. Tuck your tailbone to me. Take it out. Let's go. 45. Tick tock it. There we go. Inner thigh stretch. Nice work, nice work. Bring it back to center. Here we go. Pyramid pose. Pop it up. Shorten the stance. Stretch through this front. Hammy. So proud of you. Here we go. Another day done. I can't wait. Roll it all the way back up to see you back here tomorrow for day four. Nice work, Rach. There you go. High fives at home. You guys have a great day. Nice work. Crushing that leg. Day workout. If you loved it, hit subscribe to our YouTube channel and you can find day four of stronger 25 already loaded for you right here. Otherwise, find the entire playlist of stronger 25 right there. Have a great day, you guys.