Hello. I´m happy today because it´s leg day!
The prisoner squat targets the glutes, quads, and hamstrings. The “prisoner” arm positioning (hands behind your head) that gives this exercise its name helps stabilize the muscles in your core as well as your back and shoulders. Keeping your hands on lockdown means you can’t enlist your arms to help maintain balance on the way down or generate momentum for the way back up. Restricting yourself in this way will increase the demands on your legs. The prisoner squat also makes your core an accessory to the exercise and it will help improve your balance. It is the perfect beginner exercise for those learning how to perform the squat movement pattern and can be used as a stepping stone to any of the many weighted squat variations.
- Starting position: Stand with your legs slightly wider than hip-width apart, your feet parallel. Lift up your arms and place your hands behind your head, making sure your elbows are pulled back and your chest is lifted
- Inhale and bend your hips and knees, lowering down to a sitting position. Straighten back up and repeat.
- Exhale and return to the starting position.
Seated calf raise
The seated calf raises particularly targets the soleus muscle. By doing this exercise, you´ll realize the difference between standing and seated calf raises. You target two different muscles, gastrocnemius, and soleus, respectively.
Take a seat and place the balls of your feet on a box or step with your toes pointed forward. Your heels will naturally hang off. NOTE: If you don´t have a step or box, a flat floor will work as well.
- Starting position: Lower the heels until the calves are fully stretched.
- Exhale as you lift your heels as high as possible.
- Inhale as you slowly lower your heels back down.
Tips to get the most out of this workout
- Read the instructions on how to do the exercises. If you skipped it, scroll up. It´s important to keep the technique in mind to perform the exercises correctly.
- Watch the first two sets before you start and visualize yourself performing the exercises.
- Grab the equipment you need (mat, resistance bands), put them in position, and keep close your bottle of water.
- Mute your phone. Next 10 minutes you´ll be unavailable.
- We aim for a total of 10 sets (5 sets each exercise), with no rest in between. However, if you need to rest, press pause and take your time.
- Each set is 1 minute long. If it´s too much for you right now, do as many repetitions as possible.