First place foam roller/softball on inner quad muscle right inside of knee cap (vastus medialis), hold on tender spot for 30 – 60 seconds. Then move foam roller/softball up and place on higher inner quad muscle right underneath groin (adductor magnus), hold for 30 –…
Begin with your back against the wall and your feet 18-24 inches out in front of you. Have your feet in a shoulder-width stance, toes pointed slightly outward and knees slightly out. This will be your starting position. Descend slowly by sliding down the wall….
Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up. As the…
Single Leg Leg Extension (Machine)
Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your…
Single Leg Lateral Hop (Frontal Plane)
Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent. To begin, execute a counterjump to hop sideways over the cone. Land on your jumping leg, and immediately rebound out of…
Single Leg Box Jump
Select a box or step of a height appropriate to your abilities. Single-leg jumps will require lower boxes than double-legged versions, and caution should be used due to a higher risk associated with the exercise. To begin, stand 6-12 inches in front of the box….
Side Lunge (Frontal Plane)
Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low….
Reverse Burpee (fall back, roll up)
Begin in a standing position, with your feet hip-width apart, arms extended overhead, and core braced. This will be your starting position. Bend at the knees, and in a single controlled motion, lower yourself to the floor, rolling onto your back and bringing your knees…
Rear Leg Raises on all 4s (Yoga pose)
Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. Extend one leg up and behind…
Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other. Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at…
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