35-Minute Leg Day: Strength + Power + Mobility Workout (HIITStrong 35, Day 9)

HIITSTRONG 35 DAY NINE: 35-Minute Leg Day: Strength + Power + Mobility Workout!

👉If you want to improve your squat form and do lunges pain-free; you need to add these leg day mobility exercises to your routine!

✨THE WORKOUT: 35-Minute Leg Day: Strength + Mobility Workout (HIITStrong 35 Day 9)✨

► EQUIPMENT: Optional medium-to-heavy set of dumbbells. I'm using 10, 15 and 20 lb dumbbells. Optional yoga block (or thick book).
*Discount Code: NML5
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️Mobility Warm Up, Two Dynamic Mobility Routines
✔️2 Circuits, 4 Strength + Mobility Exercises Per Circuit, repeating each circuit x2 before closing it out and moving on to the next circuit.
✔️Timed Intervals of Work (40 seconds of work, followed by 20 seconds of rest)
✔️Workout Includes 15-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

►Workout Outline:
1️⃣ MOBILITY FLOW ONE
1) Forward Fold + Thoracic Spine Rotation
2) Squat Pry
3) Walk Out Plank to Hip Drop

2️⃣ MOBILITY FLOW TWO
1) Quadruped Hip Opens
2) Low Lunge to Half Splits
3) Crescent Moon to Half Kneeling Hip Opener
4) Half Kneeling Adductor Rocks + Thread 
5) Butt Kicks + High Knees

1️⃣ CIRCUIT ONE
1) 2 Goblet Squats + 1 Hip Opener
2) Squat + Balance Clean, R/L
3) Single Leg Squat, R/L
4) Bodyweight Runner Squats
X2

2️⃣ CIRCUIT TWO
1) Isometric Lunge Hold + Calf Raise, R/L
2) Split Squat, R/L
3) Lunge + Knee Drive + Cossack Squat + Knee Drive, R/L
4) Reverse Lunge + 2 High Knees, R/L
X2

🔥 1-Minute Burnout: Lateral Bound + Single Leg Deadlift, R/L (30 seconds per side)

►Find the breakdown of how to do each of these exercises in this post:
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► TIME STAMPS:
00:00 Workout Introduction
01:28 Warm Up Mobility Flow 1
04:38 Warm Up Mobility Flow 2
13:55 Circuit 1
22:50 Circuit 2
31:45 Burnout
34:22 Cool Down + Stretch
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👉🏼 Find all of the HIITStrong 35 Workouts in this Youtube playlist:

📅 Download the Workout Calendar PDF and get ALL the details on how to follow this FREE 2-Week Workout Program in this post:

⭐️ FREE WORKOUT PROGRAM: HIITStrong 35⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!

WEEK 1:

WEEK 2:
▪️DAY 9: Legs: Isometrics + Power + Mobility -📍You are here!
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#legworkout #lowerbodyworkout #strengthtraining

[heatherpoletti]

That was a superior challenge. We need more workouts like this. Creativity overload❤ I used 20 25 and 35 lbs for the duration. I completed this after 10 minutes glute and ab workout and a 25-minute mobility and bodyweight strength workout with plenty of pistol squats and 1 leg squats.

[mchickey]

Holy MARY Mother of BANANAS!! The mobility in the beginning DEFINITELY helped my knees and do better squats/lunges.

[amymcmanus]

Been working out with you for about 2 years or so. Never done this workout before, until now - and holy bananas - LOVED it! ❤

[mermerbee]

I take back all my prior comments... THIS is now my favorite workout.

[ardb-]

I love the mobility in this! Not at all what I expected out of a leg day but it was great. The lunge circuit had my hip flexors on fire, probably a sign I need to strengthen them.

[trickinikkiable]

Thankyou that lunge sequence is just what I needed I really feel like I worked on my strength!

[wattsmaya]

This is an incredible leg workout. It was challenging in a totally different way. I loved how the mobility was integrated WITH the strength as part of the move (eg the “mobility” move in the first set) - vs pausing to do mobility like we did in Build 30. It truly was controlled strength. Soooo good. Thank you!

[heatherperrin]

As someone who has been doing NML workouts since 2019 (and I have done ALL of them!), this is hands down my absolute favourite. It is SO well designed and thought out, the mobility at the beginning and the end is incredible, the moves are fun, especially lunge and weight transfer and lunge to Cossack squat, and its a real workout. My legs feel tired at the end and I have worked up a good sweat but I feel fluid, supple and strong. ❤ 🦵 ❤ Thank you so much for creating it. I come back to it several times a month, especially when I can’t manage the impact of a HIIT workout that is included on the weekly email.

[kristenbossenbroekjones]

Have loved your work outs for years, this one is sooo good when your stiff and need to move and find what works ❤ I so appreciate your hard work and motivation!!!! Keep doing what your doing 😅

[CarrieUT]

Gotta add in that mobility... Thanks, ladies! 232

[DeRCal]

So thankful for the constant cues to keep us focused on proper form!

[ylime]

Just unwrapped a 20 lb dumbbell for Christmas yesterday and was excited to get to bust it out for some of the single dumbbell parts of this workout!

[lyra]

doing these last two days on my period with cramps has really changed the game for me! amazing how much our bodies can endure, thank you lindsay and rachel for another amazing day

[teresacarroll]

Love the mobility moves and stretches ! 💪

[LaurenCarrell]

Such a great work out for body AND brain!!!

[laurisa]

I almost skipped this one because I thought it looked too easy, but since I have had ACL reconstruction in my one knee (years ago but it still will never be the same!) I decided to give it a go. Wow - really great workout and with weights was still very challenging but definitely felt it help with my mobility. Thank you so much for doing this one!

[JenniferBanas]

Oh wow. I loved this. And perfect timing. Many of these exercises are the same on my chiropractor has me doing because my right knee always falls in when I run.

[GretchenPaulson-xf]

Much needed after sitting a ton yesterday and enjoying some extra Christmas treats. Love this!!

[TingleStormASMR]

I love how you made us work on foundation and technique, something we might forget when focusing on maxing reps or upping the weight. Thank you 💖

[shonanewton]

One of my favourites that I have come across!! Still challenging but in a different way and was nice for my pregnant body!