1. Squat with Side Step
- Place a mini band around your knees.
- Stand on the platform with your feet on positions 1 and 3.
- Lower into a squat and take a step to the right, return, then step to the left.
2. Reverse Lunge with Resistance Band
- Attach a long resistance band around your hips and hold it in front of you.
- Place one foot on position 5 and the other on position 7.
- Step back into a lunge and push back up.
3. Lateral Lunge with Resistance
- Stand on position 2 with a resistance band around your knees or in your hands.
- Take a big step to position 8 and lower into a lateral lunge.
- Push back up and repeat on the other side.
4. Single-Leg Deadlift with Resistance Band
- Stand on position 3 and hold a resistance band with the opposite hand.
- Hinge forward, lifting one leg backward while pulling the band.
5. Squat with Rotation
- Hold a resistance band with both hands and stand on positions 1 and 4.
- Lower into a squat and rotate your upper body to the right and left simultaneously.
6. Glute Kickbacks (Leg Kick Back)
- Stand on position 6 with a resistance band around your ankles.
- Kick one leg back with control and switch sides.
7. Squat with Shoulder Pull
- Stand on a long resistance band at positions 2 and 3.
- Hold the ends in your hands and pull up to shoulder height while squatting.
8. Bulgarian Split Squat with Resistance Band
- Place your back foot on an elevated surface (e.g., a box).
- Stand on position 9 and hold a resistance band under your front foot for extra resistance.
- Lower into a split squat and press back up.
9. Lateral Jumps with Resistance Band
- Place a mini band around your knees and stand on position 2.
- Jump sideways to position 8, land softly, and repeat.
10. Step-Up with Resistance Band
- Place one foot on a step or box at position 5.
- Hold a long resistance band under your foot and in your hands.
- Press up onto the step and lift the other knee high.
These exercises can be combined to create a varied and effective leg workout on Procedos Platform 9! 🔥💪