40 MINUTE LOWER BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS + BALL
BALANCED GIRL SCHEDULE | NOVEMBER 2025 WEEK 3
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40m
40 minutes of controlled, precise glute, quad and calf work. We warm up through a double leg bridging flow before progressing to single leg. Be ready to work through one side at at time as we move straight from bridging to weighted side lying glute med isolation before coming up to standing to COOK the glute med and quad. Then (spoiler!) we get to do it all again on the other side before finishing off with a grounding squat sequence.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.
Enjoy!
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