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SEQUENCE C - 15 full leg extensions at moderate speed - 2 counts each
Count 1: Bring right knee to chest (keep right knee at hip level)
Form check: Common error is allowing right knee to drop lower than right hip level and/or allowing right foot to relax. Keep right foot flexed in flat foot position and toes forward.
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Count 2: Fully extend right leg keeping right hip forward and right knee/leg at hip level. Continue with 15 full leg extensions. Be sure to tighten the buns when right leg is straight. Resume to original position at start of sequence B to continue with final sequence D.
Form check: Common error is extending right leg higher or lower then right hip-(see photos on last page). Important: Do not let right leg rest touching floor. Severe cramps could occur in the gluteal muscles. If tired, inhale/exhale twice in count 2 position before starting sequence D.
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SEQUENCE D - 15 mini leg lifts - 2 counts each
Same movement as sequence A , but mini lifts (same height as in sequence B) but done very quickly for 15 reps.
Form check: Make sure to keep right knee directly over left knee (keep pushing that right hip forward) throughout entire sequence. Biggest error in sequence D is allowing right foot to raise higher than right knee. Keep right knee directly over left knee during lifts.
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 | After the 15th lift, quickly "slap" the right butt cheek 3 or 4 times to make the burning sensation go away-(it really helps!)
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PREPARE TO DO LEFT SIDE
Step 1
Swing both legs over - assume right angles with left hip to left knee, left knee to left ankle, and keep position as demonstrated in sequence A photo. Repeat sequences A-B-C-D with left leg lifting.
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Step 2
Grab right knee with right hand and help move it to the ceiling, then use arms to pull body up into sitting position. |
