I love plie squats! So excited to get these today. So excited, in fact, that I am contemplating repeating Phase 3. For the sake of continuity I will continue with the LiveFit schedule until completion, then perhaps go back to phase 3 for more building. The leg days have become my main energy-focus. I go through phases – a phase where I devote tons of attention to my shoulders, or a phase where I devote my attention to my back, etc. I work everything as evenly as possible, but when your energy and mind is on a particular body part it makes a difference. Right now, I am going through a leg phase. (Probably because I know it is my weakest area ESPECIALLY during pregnancy because it uses the most energy)
Leg Extensions: Shoulder-width stance, body weight squats or jump squats for the warm up. Use dumbbells for next set of squats.
Leg Press (shoulder width stance): Shoulder width dumbbell squats OR lay on your back, loop a very taut high resistance resistant band over your feet, gripping well in both hands on either side of your waist, press.
Standing Calf Raises: Dumbbell calf raises
Donkey Calf Raises (Leg Press Calf Raise): Dumbbell calf raises OR lay on your back, loop a very taut high resistance resistant band over the balls of your shoes, gripping well in both hands on either side of your waist, calf press.