Training for your legs and lower body: thighs, butt (glutes) – Alex Genadinik

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In this course you will learn how to get stronger and better looking legs while at the same time helping you become faster, more agile, and quicker. Additionally, having stronger leg muscles can help you decrease your risk of injury by adding stability and support to your knee and other joints.

You do not need to join a gym or buy any exercise equipment. The exercises are all natural calisthenics exercises, and use your own body weight as resistance. You can do these exercises at home, at your local park, or even in your office during your break.

Start Looking More Lean And Making Yourself Faster And Quicker Today

Go ahead and sign up for this course, and start learning how you can make your legs more muscular, better looking, and generally stronger, starting today. There is no risk for signing up because if you feel that the course isn’t what you were looking for, you can just get a refund because all EDUfyre courses come with a 30-day money back guarantee.

Course Curriculum

Course Introduction

• Instructor and course introduction (1:13)
• More instructor and course introductions (1:13)
• Alex Genadinik second instructor introduction (0:45)
• Discussion of how to make your muscles appear nice and toned (3:14)
• How to make the course perfect for you and fit your needs (1:21)

Legs

• Basic squats (1:04)
• Side squats (0:42)
• Advanced squats squat jumps (0:54)
• Lunges (1:04)
• Advanced lunges alternating jumping lunges for quickness and explosiveness (0:27)
• Lunge twists and advanced lunge variations (0:40)
• Advanced lunges lunge hops (1:08)
• More advanced squat and lunge combinations (1:09)
• Proper squat and lunge technique (0:49)
• Squat and lunge modifications for people with knee problems (1:42)
• Quickness, agility, and foot speed drills (2:25)
• Wall squats (1:52)
• Toe taps (1:34)
• Butt kickers (0:48)
• Knee raises (1:16)
• Skater side lunges (1:23)
• Advanced variations combining lower body, upper body and cardio in one movement (1:44)
• Another advanced combination pushup to squat jump to jump (2:46)
• 3 calf muscle exercises to increase explosiveness and acceleration (1:52)
• Hamstring exercises to improve speed and acceleration (1:15)

The Core: Abs & Back

• Abs and back intro (1:09)
• Basic ab workout position from which the other exercises will follow (1:35)
• V ups (0:47)
• Advanced v ups (0:48)

Stretching

• Basic stretches to loosen up before exercise (11:14)

Pull-ups

• How to work up to your first pull up (0:56)
• Doing pull ups (3:15)

Natural ways to improve performance

• Natural ways to improve performance (2:24)

Conclusion

• Please take a second to add a review of this course or tell me how to improve it (2:18)