21 Apr Straight Leg Raise
HOW: Start by lying on your back. Bend your opposite knee. The first step is to perform a very strong quadricep set by squeezing your thigh as hard as you can. Keeping this constant squeeze, tighten your core muscles and then lift your leg...
21 Apr Split Stance Lunge Hold
HOW: Begin in a split stance position by placing the non-affected leg backwards with the heel off the ground. Be sure to place 70-80% of your weight in your front leg and 20-30% in your back leg. Slowly lower yourself down, and then hold...
21 Apr Sagittal Plane Lunge Matrix
HOW: You are going to be moving in a straight line forward and backwards with this exercise. Step backwards into a posterior lunge position. Drive your front leg into the ground and push yourself back up. Immediately step forward into an anterior lunge with...
21 Apr Sagittal Plane Lunge Matrix – Arm Drivers
HOW: You are going to be moving in a straight line forward and backwards in this exercise. Step backwards into a lunge position while reaching your opposite arm to your front knee. Drive your front leg in the ground and push yourself back up....
21 Apr Split Jump Lunge
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. Jump in a powerful, controlled manner. Land with both feet at the...
21 Apr Scissor Lunge
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...
21 Apr Curtsey Lunge
HOW: Step backwards and out to the side like you were to perform a curtsey, lower yourself into a lunge position. Keep most of your weight on your front leg, use the back leg for balance. FEEL: You should feel a good glute stretch...
21 Apr Anterior Lunge
HOW: Start with your feet hip-width apart. Step forward with one of your feet and slowly descend into a lunge position. Push yourself back to your starting position, repeat FEEL: You should feel your front leg, primarily in your quadriceps and glutes, doing most...
16 Apr Around the World – Slider
HOW: Place a slider under the leg you do NOT want to work. The working leg is the leg that does not move. Slowly lower your body into a partial squat. Then slide the slider in front of you and make a complete circle...
16 Apr Curtsey Lunge – Slider
HOW: Place a slider under the leg you do NOT want to work. The working leg is the leg that does not move. Slowly lower your body and slide the slider out behind and out to the side of you into a curtsey lunge...
