Membership Level Name : ANNUAL ACCESS
Single Leg Hip Thrust
3 Sets, 15 Reps, 1 X Day, 2-3 X week
Step Up & Over
3 Sets, 15 Reps, 1 X Day, 2-3 X week
Step Up - 4 Way
3 Sets, 12 Reps, 1 X Day, 2-3 X week
Lateral Bounding - Continuous
3 Sets, 10 Reps, 2-3 X week
Single Leg Pogos - Sagittal
3 Sets, 20 Reps, 2-3 X week
Forward Box Hop
2 Sets, 10 Reps, 2-3 X week
Single Leg Hop - Continuous
2 Sets, 10 Reps, 2-3 X week
Scissor Lunge
3 Sets, 10 Reps, 2-3 X week

Notes:


Single Leg Hip Thrust
3 Sets
15 Reps
1 X Day
2-3 X week
HOW: Begin with your mid-back against a bench or elevated surface. Bring one knee up towards your chest. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heel and tuck your tailbone (AKA posteriorly tilt your pelvis) at the top of the thrust.  Slowly return back to the starting position and repeat.

 

FEEL: You will feel the gluteal and hamstring muscles working with this exercise.

 

 

COMPENSATION: Avoid arching with the lower back, allow a majority of this movement to come from the hips and pelvis.
Step Up & Over
3 Sets
15 Reps
1 X Day
2-3 X week
HOW: Set up a step on the ground. Step up onto the step with one leg and then drive the opposite leg into a 90 degree angle at the knee and the hip. From here, shift your weight forward on the stance leg, bending your knee, and place weight onto the driving leg accepting the weight. Reverse the movement by pushing through your front leg back to the single leg stance and then returning to the starting position.Repeat as prescribed. 

 

FEEL: You should feel your leg muscles working. 

 

COMPENSATION: Keep your upper half upright, don’t slouch forwards as you step up and back. Don’t rush, pause at each step in the exercise.
Step Up - 4 Way
3 Sets
12 Reps
1 X Day
2-3 X week
HOW: Begin with a small step set on the ground. Using one side edge of the step, step up forward with the leg closest to the step bringing the outside leg’s knee up into a runner’s position. From here, bend your inside knee and step out to the side with your outside leg tapping your toe. Return to the runner’s position.Then, step towards the front with the same outside leg tapping your heel, then back to the runner’s position. Finally, bend your knee of the planted leg as you reach your outside leg behind you to tap your toe. 

 

FEEL: You should mostly feel your quadriceps and glute muscles working on the leg that is on the step.

 

COMPENSATION: Keep the inside foot on the step at all times. Keep your chest up as you bend your knee and sit back into the hip pocket of the stance leg
Lateral Bounding - Continuous
3 Sets
10 Reps
2-3 X week
HOW: Start in a standing athletic position. Shift your bodyweight to one side, then jump to the other side landing with the opposite foot.  Land softly and stay strong in the hip, knee, and ankle as you land. Then, rapidly push off with that leg and land back on your other leg, where you started. Repeat this going in a side to side motion trying to minimize how long you stay on leg.

 

FEEL: You should feel your hip, thigh, and calf muscles working. 

 

COMPENSATION: Keep your chest up, don’t arch at the back as you go side to side.  Jump in a lateral motion, not forward or backward. Land on the balls of your feet, not flat footed.
Single Leg Pogos - Sagittal
3 Sets
20 Reps
2-3 X week
HOW: While standing, shift your weight to one leg with your knee slightly bent and the opposite knee bent causing lifting your foot off of the ground. From this position, raise your heel off the ground pushing the balls of your feet into the ground and hop forwards and backwards in a continuous, controlled, motion. Try to be as springy as possible and quickly absorb the force and explode off the ground with your ankle!

 

FEEL: You will feel all the muscles in your legs working.

 

COMPENSATION: Landing Position. Make sure your knees are aligned over your toes. They should not dive inwards on the landing. Your goal is to absorb as much of the landing forces as you can and land softly. That means that you want your hips and knees to bend as much as they need to, to absorb the force. If you do not let them bend much, you will land “stiff” and hard. Let your hips go back and while keeping your chest up to help absorb the forces. Your toes should touch the ground first when you land and quickly your heels will follow. You should land in a “ready position” like you would if you were playing sports, with your weight ever so slightly forward on the balls of your feet. You should not fall forward or backwards after landing. 

 

For a detailed video on landing mechanics on one leg, click here: https://www.youtube.com/watch?v=6RCOGM5tZRM
Forward Box Hop
2 Sets
10 Reps
2-3 X week
HOW: Shift your weight to one leg with your knee slightly bent and the other leg off of the ground. Slightly bend down and push into the ground, jump up onto the box landing on the same leg. 

 

FEEL: You will feel all the muscles in your legs working.

 

COMPENSATION: Landing Position. Make sure your knees are aligned over your toes. They should not dive inwards on the landing. Your goal is to absorb as much of the landing forces as you can and land softly. That means that you want your hips and knees to bend as much as they need to, to absorb the force. If you do not let them bend much, you will land “stiff” and hard. Let your hips go back and while keeping your chest up to help absorb the forces. Your toes should touch the ground first when you land and quickly your heels will follow. You should land in a “ready position” like you would if you were playing sports, with your weight ever so slightly forward on the balls of your feet. You should not fall forward or backwards after landing. 

 

For a detailed video on landing mechanics on one leg, click here: https://www.youtube.com/watch?v=6RCOGM5tZRM
Single Leg Hop - Continuous
2 Sets
10 Reps
2-3 X week
HOW: Start with one leg on the ground. Load the weight bearing leg to jump as high as you can. Control the landing and repeat.

 

FEEL: You will feel all the muscles in your leg working to control the landing and descent.

 

COMPENSATION: When you land, make sure your knee is aligned over your toes. Your knee should not dive inwards on the landing. Your goal is to absorb as much of the landing forces as you can and land softly. That means that you want your hip and knee to bend as much as they can to absorb the force. If you do not let them bend much, you will land “stiff” and hard. Let your hips go back and your chest go down to help absorb the forces. Your toes should touch the ground first when you land and quickly your heels will follow. You should land in a “ready position” like you would if you were playing sports, with your weight ever so slightly forward on the balls of your feet. You should not fall forward or backward after landing.
Scissor Lunge
3 Sets
10 Reps
2-3 X week
HOW: Start in a split stance position with equal weight between your front leg and your back leg. The goal is to push off of both feet to jump in the air. In the air, you will “scissor” and switch your foot position so you land in the opposite split stance position with your back foot forward, and your front foot behind you. Land in control. Then repeat.

 

FEEL: You should feel all the muscles in your legs working to jump and land.

 

COMPENSATION: Land evenly with both feet and use both legs to jump. Do not lose your balance.