Lie facedown on the floor. Put your left hand under your left hipbone to pad your hip and pubic bone. Bend your right knee so you can hold the foot in your right hand. Lift the foot in the air and simultaneously lift your shoulders…
Lying Prone Quadriceps (Stretch, on tummy)
Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Have your partner kneel on your right side and place one hand on your lower…
Leg Press (Machine)
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which…
Leg Extensions
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You…
Kneeling Hip Flexor (Stretch)
Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor. Shift your weight forward until you feel…
Ice Skater
Begin in a standing position with your feet shoulder-width apart. You should be looking directly forward, with your chest up, knees and hips unlocked, and your back straight. This will be your starting position. Begin the exercise by jumping to the right with a slight…
Goblet Squat (Dumbbell or Kettlebell)
Stand holding a kettlebell by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up, neutral spine, and your back straight. At the bottom position,…
Frog Squat
Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and…
Dumbbell Step Ups
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to…
Dumbbell/Plate Pistol Squat
From a standing position, hold an upright dumbbell in both hands close to your chest. Raise one foot an inch or two off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This…