About Stackable Drills

Squat&Lunge Love (preview)

  • Level 3
  • Stackable Drills
  • 15 minutes to complete

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Join Alex and Jenerice for a 15 minute workout toning all the muscles hit by squats and lunges!

1. Workout Intro

Included Drills

Workout Intro

1 . Workout Intro

Level 1

  • Workout
A message before you begin your workoutA message before you begin your workout

Basic Squats

2 . Basic Squats

Level 2

  • Workout
Standing with feet about hip width apart, lower down to where it is challenging your muscles but not uncomfortable on your knee joints and raise back up, engaging your leg and glute muscles the entire time and squeezing your glutes at the top.Standing with feet about hip width apart, lower down to where it is challenging your muscles but not uncomfortable on your knee joints and raise back up, engagi...

Wide Squat

3 . Wide Squat

Level 2

  • workout
  • lower body
  • legs
Standing with feet about shoulder width width apart, squat down to your deepest level change that is still comfortable on your joints and uses the muscles without relying on the knees. The heels can slightly lift at the bottom. Lower and rise in a controlled fashion hinging slightly at the hips but keeping the back straight. The knees should stay behind the toes. Option to add a single dumbell held vertically at the chest for extra resistance and strength training.Standing with feet about shoulder width width apart, squat down to your deepest level change that is still comfortable on your joints and uses the muscles witho...

Sumo Squat

4 . Sumo Squat

Level 2

  • workout
  • lower body
  • legs
Standing with feet about hip distance apart, squat down to your deepest level change that is still comfortable on your joints and uses the muscles without relying on the knees. The heels can slightly lift at the bottom. Lower and rise in a controlled fashion hinging slightly at the hips but keeping the back straight. The knees should stay behind the toes. Option to add weights for extra resistance and strength training.Standing with feet about hip distance apart, squat down to your deepest level change that is still comfortable on your joints and uses the muscles without relyi...

Right Leg Lunges

7 . Right Leg Lunges

Level 2

  • Workout
Step out into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the ascent and descent.Step out into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the asce...

Left Leg Lunges

8 . Left Leg Lunges

Level 2

  • Workout
Step back onto the left leg, stepping into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the ascent and descent.Step back onto the left leg, stepping into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, co...

Squat Lunges right

9 . Squat Lunges right

Level 2

  • workout
  • lower body
  • legs
In a staggered stance, lowering down into a deep squat allowing the back heel to raise. Keep your torso and back straight and engaged, though you can hinge slightly at the hips. Option to hold a weight at your shoulder on the back leg side and extend the arm at the front leg side for balance.In a staggered stance, lowering down into a deep squat allowing the back heel to raise. Keep your torso and back straight and engaged, though you can hinge slig...

Squat Lunges left

10 . Squat Lunges left

Level 2

  • workout
  • lower body
  • legs
In a staggered stance, lowering down into a deep squat allowing the back heel to raise. Keep your torso and back straight and engaged, though you can hinge slightly at the hips. Option to hold a weight at your shoulder on the back leg side and extend the arm at the front leg side for balance.In a staggered stance, lowering down into a deep squat allowing the back heel to raise. Keep your torso and back straight and engaged, though you can hinge slig...

Right Hamstring Press

11 . Right Hamstring Press

Level 2

  • Workout
Laying in a supine position and keeping one leg extended, place your right foot on the floor and press upwards, lowering down, repeatedly, in a controlled motion.Laying in a supine position and keeping one leg extended, place your right foot on the floor and press upwards, lowering down, repeatedly, in a controlled motio...

Left Hamstring Press

12 . Left Hamstring Press

Level 2

  • Workout
Laying in a supine position with the right leg extended, place the right foot down on the floor. Press up and lower down in an even, controlled fashion keeping the trunk of the body in a straight line by engaging the core and glutes.Laying in a supine position with the right leg extended, place the right foot down on the floor. Press up and lower down in an even, controlled fashion keeping ...

Basic Squats

13 . Basic Squats

Level 2

  • Workout
Standing with feet about hip width apart, lower down to where it is challenging your muscles but not uncomfortable on your knee joints and raise back up, engaging your leg and glute muscles the entire time and squeezing your glutes at the top.Standing with feet about hip width apart, lower down to where it is challenging your muscles but not uncomfortable on your knee joints and raise back up, engagi...

Right Leg Lunges

14 . Right Leg Lunges

Level 2

  • Workout
Step out into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the ascent and descent.Step out into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the asce...

Left Leg Lunges

15 . Left Leg Lunges

Level 2

  • Workout
Step back onto the left leg, stepping into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the ascent and descent.Step back onto the left leg, stepping into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, co...

Workout Outro

16 . Workout Outro

Level 1

  • Workout
A word of encouragement at the end of your workoutA word of encouragement at the end of your workout

Jenerice Outro

17 . Jenerice Outro

Level 1

  • workout
Jenerice's post-workout message, providing suggestions, insight, and encouragement for your workout journey.Jenerice's post-workout message, providing suggestions, insight, and encouragement for your workout journey.