03 Aug Single Leg RDL – Wall Support
HOW:  Begin this exercise by the balance on one leg next to a fall. Place your back foot on the wall behind you to give you some support to make balancing easier. Next focus on hinging primarily at the hips. This is achieved by...
03 Aug Single Leg Eccentric Box Squat
HOW: Sit on a box/bench/object of the desired height. The taller, the easier. Stand up from the box using both of your legs. Once standing, shift all your weight to one leg and lift the opposite leg in the air. Slowly lower yourself down...
03 Aug Single Leg Heel Raise
HOW: Stand in front of a wall or an object to use for balance. Stand on the leg you want to train. While keeping your glutes and quads tight to keep your knee straight, lift your heel up in a slow and controlled manner,...
03 Aug Single Leg Heel Raise Off Step
HOW: Place a step in front of a wall or an object to use for balance. Using only one leg, step onto the box with the balls of your feet on the edge of the box, and let your heel hang off the box....
03 Aug Eccentric Single Leg Heel Raise
HOW:  Get set-up in front of a wall or an object to use for balance. While keeping your glutes and quads tight to keep your knees straight, lift your heels off the ground in a slow and controlled manner. Then shift all your weight...
03 Aug Heel Raise Isometrics
HOW:  Get set-up in front of a wall or an object to use for balance. While keeping your glutes and quads tight to keep your knees straight, lift your heels off the ground in a slow and controlled manner. Hold this position for the...
03 Aug Anterior Lunge To Single Leg Balance
HOW: Take a quick step forward into a forward lunge position. Get deep into the lunge position by bending your front knee. Then explosively push yourself backwards and up, balancing on your opposite leg. The goal of this exercise is to work on explosively...
31 Jul Single Leg Hip Thrust
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...
31 Jul Hip Thrust – Band Around Knees
HOW: Begin with your mid-back against a bench or elevated surface with your feet hip width apart. Place a resistance band just above your knees. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your...
31 Jul Eccentric Single Leg Hip Thrust
HOW: Begin with your mid-back against a bench or elevated surface with your feet hip width apart. While keeping your chin tucked, thrust your hips towards the ceiling. At the top of the hip thrust elevate one leg off the floor and slowly descend...
