Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Begin by walking your hands forward slowly, alternating your left and your right. As you…
Hamstring Stretch With Band
Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor. Loop a belt, band, or rope over the ball of your foot. This will be your starting position. Pull on the…
Good Mornings (Barbell)
Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step…
Glute-Ham Raise (On Floor, With Partner)
You can use a partner for this exercise or brace your feet under something stable. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your…
Glute-Ham Raise (On back extension machine)
Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad. Start from the bottom of the movement. Keep your back arched as you begin…
Chair Leg Extended Stretch (Elderly)
Sit upright in a chair and grip the seat on the sides. Raise one leg, extending the knee, flexing the ankle as you do so. Slowly move that leg outward as far as you can, and then back to the center and down. Repeat for…
Box Jump (Multiple Response / Hot Lava)
Assume a relaxed stance facing the box or platform approximately an arm’s length away. Arms should be down at the sides and legs slightly bent. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of…
Barbell Deadlift
Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip. With your feet and…