Once In A Blue Moon

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Here’s a 30-day challenge that combines all the exercises you’ve listed to help improve leg strength and mobility. This challenge is designed to be progressive, so you can gradually increase the intensity over the course of 30 days. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries.

Day 1-5: Getting Started Perform each exercise for one set of 10-12 repetitions on each leg.

  1. Straight Leg Raises with Resistance Band
  2. Clamshells
  3. Mini Squats
  4. Terminal Knee Extension
  5. Lateral Leg Raises
  6. Seated Leg Press

Day 6-10: Building Endurance Perform each exercise for two sets of 12-15 repetitions on each leg.

  1. Straight Leg Raises with Resistance Band
  2. Clamshells
  3. Mini Squats
  4. Terminal Knee Extension
  5. Lateral Leg Raises
  6. Seated Leg Press

Day 11-20: Increasing Intensity Perform each exercise for three sets of 12-15 repetitions on each leg.

  1. Straight Leg Raises with Resistance Band
  2. Clamshells
  3. Mini Squats
  4. Terminal Knee Extension
  5. Lateral Leg Raises
  6. Seated Leg Press

Day 21-30: Final Push Perform each exercise for three sets of 15 repetitions on each leg, gradually increasing the resistance band’s tension if possible.

  1. Straight Leg Raises with Resistance Band
  2. Clamshells
  3. Mini Squats
  4. Terminal Knee Extension
  5. Lateral Leg Raises
  6. Seated Leg Press

Remember to perform these exercises with proper form and control. If you experience pain or discomfort during any exercise, stop immediately and consult with a healthcare professional or physical therapist. Also, listen to your body and rest when needed to avoid overtraining or injury. Good luck with your 30-day leg strength and mobility challenge!


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