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Split Stance Lunge
HOW: Begin in a split stance 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 come back up....
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 this...
Single Leg Fire Hydrant Isometrics - Band
HOW: Stand on one leg with a slight bend in your hip and knee. Using a band above the knees, push your opposite knee out and back at a 45 deg angle and hold this position. Keep the knee in the air at a 90-degree...
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 the...
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. Immediately...
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 same...
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 you...
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 and...
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 of...
Air Squat
HOW: Stand with your feet about shoulder-width apart. Keep the both feet entirely on the ground throughout the movement. Place your hands in front of you about shoulder height to help counterbalance your weight. Sink your hips down and backwards, and then stand back up....