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leg & core day by Sara Ferreira - Hypelist
leg & core day
Sara Ferreira - Updated 10/15/25
3x a week: lower, upper, pilates
warm up
passadeira
3 min
alongamentos
dinamicos!!
Notes
leg sways- front/side hip circles lunge/reverse lunge butterfly squat hands on ankles
ativacao
Notes
side leg raises- 15 -> leg circles-10 single leg glute bridges-12 clamshells- 15 donkey kicks- 15
weights
hip thrust
bulgarian split squats
sumo squat
leg press
hip abductor
core
abs fit escolas
in and outs
around weight
toe reach
weight 2kg
ladybugs
weight 2kg
leg raises
around weight
cool down
cardio
10 min minimo!!
Notes
bike/treadmill/stairmaster
alongamentos
estaticos!!
Notes
upward facing dog- childs pose pigeon ankle to knee knees to chest lying torso twist lunge - reverse lunge quad stretch
Notes
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