Single-Leg Stiff Legged Dead Lift (FIRST IMAGE)
- Stand on 1 leg, holding weight in both hands
- Keep back flat, lean forward at hips and lift free leg to the rear, in line with the torso
- Touch weight to the ground
- Return to starting position
Bosu Plank (SECOND IMAGE)
- Keep back flat and form straight line from head to heels
- Tilt pelvis and contract abs
- Hold for 20 – 60 seconds
Glute-Ham Raise (THIRD AND FOURTH IMAGES)
- Raise, or extend hips until torso’s perpendicular with legs
- Raise body by flexing knees
- Lower body until horizontal by straightening knees
- Repeat
Squat (FIFTH IMAGE)
- Head straight, arms overhead
- Feet pointing straight or slightly toed-out
- Feet slightly wider than shoulder-width apart
- Knees in line with toes
- Squat back, not down
Seated Leg-Curl (SIXTH IMAGE)
- Seated vertical, back flat, chest out
- Place lower calves over pad with legs out in front
- Brace upper body, use handles to assist
- Without moving back or hips, pull the pad down and back as far as you can
- Slowly return to starting position
Squat Jump (SEVENTH IMAGE)
- Start the same as the squat, descend slightly above parallel
- Propel body upwards to max height
- Land in similar position, soft on knees
Note: Do not adduct knees (bringing knees together) upon landing
Images for exercises |
Single-Leg Stiff Legged Dead Lift (FIRST IMAGE)
- Stand on 1 leg, holding weight in both hands
- Keep back flat, lean forward at hips and lift free leg to the rear, in line with the torso
- Touch weight to the ground
- Return to starting position
Bosu Plank (SECOND IMAGE)
- Keep back flat and form straight line from head to heels
- Tilt pelvis and contract abs
- Hold for 20 – 60 seconds
Glute-Ham Raise (THIRD AND FOURTH IMAGES)
- Raise, or extend hips until torso’s perpendicular with legs
- Raise body by flexing knees
- Lower body until horizontal by straightening knees
- Repeat
Squat (FIFTH IMAGE)
- Head straight, arms overhead
- Feet pointing straight or slightly toed-out
- Feet slightly wider than shoulder-width apart
- Knees in line with toes
- Squat back, not down
Seated Leg-Curl (SIXTH IMAGE)
- Seated vertical, back flat, chest out
- Place lower calves over pad with legs out in front
- Brace upper body, use handles to assist
- Without moving back or hips, pull the pad down and back as far as you can
- Slowly return to starting position
Squat Jump (SEVENTH IMAGE)
- Start the same as the squat, descend slightly above parallel
- Propel body upwards to max height
- Land in similar position, soft on knees
Note: Do not adduct knees (bringing knees together) upon landing