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Workouts

Single Leg Squat

Begin by standing on one leg. Lifted leg remains directly underneath your body, just off the ground. Squat in standing leg by sitting hips back, keeping hips as level as possible, and bending the knee. Press through the heel and squeeze the glute to stand back up. Note: Press knee out to be in line with pinky toe!

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Sprinter Start

Begin in a low lunge position. Right foot in front, left foot in back. Left Hand on the ground in line with right foot. Extending through Right leg, drive left knee forward while bringing yourself to a standing position. Once Right leg is fully extended, add a calf raise by coming on to the toes, or add a hop. Return to starting position and repeat on other side.

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Standing Abduction-variation

Stand with your legs and back against a wall. Keeping toes pointing forward the whole time and keeping torso upright (not leaning), squeeze glute and take entire leg out to the side.

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Side Lying Abduction

Lay on your side with back and legs against a wall, whole body in a line. With toes pointing forward the whole time, squeeze the glute of the top leg to lift the leg as high as you can.

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Workouts

Side Lying Clams

Place band around thighs above the knees. Lay on your side with knees bent to 90* and stacked on top of each other. Feet in line with hips and spine. Squeeze glutes to lift the top knee (not the whole leg) as far as you can.