This leg workout leverages Procedos Platform9 to integrate functional movement patterns inspired by Gray Institute. By combining different positions, rotations, and movement planes, this workout develops: Strength: Across the entire lower body. M

The Ultimate Leg Workout Using Procedos Platform9 Inspired by Gray Institute Science

Procedos Platform9 is a unique training platform designed to optimize functional training by providing clear reference points for movement, stability, and progression. Inspired by the principles of Gray Institute, which emphasize movement chains and multidimensional training, this workout leverages bodyweight, the 9 positions, and foot rotations to create the ultimate leg workout without external weights.

Exercise 1: Lunge on Procedos Platform9

Purpose:
Strengthens the thighs, glutes, and calves while improving balance and hip mobility.

Execution:

1. Start in position 1.
2. Step forward to position 3 and lower your body into a lunge.
3. Push back to position 1.

Variations:

• Side Lunge: Step to position 6 instead of 3.
• Diagonal Lunge: Step to position 5 or 7 to work in the transverse plane.
• Rotation: Rotate the lead foot inward or outward during the step to target hip and knee stability.

Science from Gray Institute:
Lunges with different rotation angles address both sagittal and transverse movement components, strengthening the entire chain from hips to ankles.

Exercise 2: Hinge on Procedos Platform9

Purpose:
Trains the posterior chain (hamstrings, glutes, and lower back) and improves hip stability.

Execution:

1. Stand with your feet in position 1 (neutral) or wider, such as positions 2 and 8.
2. Keep your back neutral and hinge forward from the hips while reaching your hands toward position 7 or 9.
3. Return to a standing position.

Variations:

• Diagonal Hinge: Rotate your hips toward position 5 or 9 during the hinge.
• Rotation: Rotate the feet inward or outward to simulate different functional loads.

Science from Gray Institute:
Hinges with rotations engage the functional chain and enhance the body's ability to manage real-world movements like lifting and jumping.

Exercise 3: Squat on Procedos Platform9

Purpose:
Builds strength in the thighs, glutes, and calves while enhancing hip and knee mobility.

Execution:

1. Stand in position 1 or choose a wider stance like positions 2 and 8.
2. Lower your body into a deep squat while keeping your chest upright.
3. Return to the starting position.

Variations:

• Rotation: Point your feet inward or outward to activate different parts of the glutes.
• Side Squat: Shift your weight toward position 4 or 6 and perform a single-leg squat.
• Transverse Squat: Move your body toward position 5 or 7 and squat down.

Science from Gray Institute:
Squats in multiple planes engage stabilizing muscles and mimic movements found in sports and daily activities, optimizing functional strength.

Exercise 4: Pivot on Procedos Platform9

Purpose:
Improves hip mobility and strength while developing explosive rotation and core stability.

Execution:

1. Stand in position 1.
2. Rotate your hips toward position 7, allowing the foot to follow the motion (rotate inward or outward depending on the rotation).
3. Return to the starting position and repeat.

Variations:

• Side Pivot: Rotate toward position 6 and combine with a lunge.
• Explosive Pivot: Rotate quickly from position 1 to 9 and add a jump.
• Foot Rotation: Perform the pivot while actively rotating the front foot outward or inward.

Science from Gray Institute:
Pivot exercises in various directions enhance transverse plane rotation, crucial for athletic movements and injury prevention.

Workout Plan: The Best Leg Workout Without Weights

1. Lunge Series

   • Perform lunges to positions 3, 5, and 6. 10 reps per leg.
   • Add foot rotation (inward/outward) for each repetition.

2. Hinge Series

   • Perform forward hinges to positions 7, 5, and 9. 12 reps.
   • Add hip rotation to each repetition.

3. Squat Series

   • Perform squats with feet in positions 1, 2, and 8. 15 reps.
   • Add rotations (inward/outward) for each set.

4. Pivot Series

   • Perform pivots from position 1 to 6, 7, and 9. 10 reps per direction.
   • Add explosive jumps in the final set.

Summary

This leg workout leverages Procedos Platform9 to integrate functional movement patterns inspired by Gray Institute. By combining different positions, rotations, and movement planes, this workout develops:

• Strength: Across the entire lower body.
• Mobility: Through dynamic positioning and foot rotations.
• Stability: By training asymmetrical and rotational movements.

This program is optimized for bodyweight training and requires no external weights, making it an effective and accessible solution for all fitness levels.