30 day Kickback Challenge
Byemyfatself
Posts: 92 Member
Here is a video to give you an idea (they only do one leg): 
https://www.youtube.com/watch?v=L7R8HHPlJJA
1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
3. Go back to the initial position as you inhale and now repeat with the left leg.
4. Continue to alternate legs until all of the recommended repetitions have been performed.
Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.
Each day is per leg. EX: do 25 w/right leg then do 25 w/left leg
You can break these up into sets if you need to.
Day 1 - 25
Day 2 - 30
Day 3 - 35
Day 4 - 40
Day 5 - rest
Day 6 - 40
Day 7 - 50
Day 8 - 60
Day 9 - 70
Day 10 - rest
Day 11 - 70
Day 12 - 75
Day 13 - 80
Day 14 - 85
Day 15 - rest
Day 16 - 85
Day 17 - 90
Day 18 - 95
Day 19 - 100
Day 20 - rest
Day 21 - 100
Day 22 - 110
Day 23 - 120
Day 24 - 130
Day 25 - rest
Day 26 - 130
Day 27 - 140
Day 28 - 150
Day 29 - 160
Day 30 - rest
https://www.youtube.com/watch?v=L7R8HHPlJJA1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
3. Go back to the initial position as you inhale and now repeat with the left leg.
4. Continue to alternate legs until all of the recommended repetitions have been performed.
Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.
Each day is per leg. EX: do 25 w/right leg then do 25 w/left leg
You can break these up into sets if you need to.
Day 1 - 25
Day 2 - 30
Day 3 - 35
Day 4 - 40
Day 5 - rest
Day 6 - 40
Day 7 - 50
Day 8 - 60
Day 9 - 70
Day 10 - rest
Day 11 - 70
Day 12 - 75
Day 13 - 80
Day 14 - 85
Day 15 - rest
Day 16 - 85
Day 17 - 90
Day 18 - 95
Day 19 - 100
Day 20 - rest
Day 21 - 100
Day 22 - 110
Day 23 - 120
Day 24 - 130
Day 25 - rest
Day 26 - 130
Day 27 - 140
Day 28 - 150
Day 29 - 160
Day 30 - rest
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