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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. Adjust the pad so that it falls on top of your lower leg (just above your feet).

Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees, means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Exhale and use your quadriceps to extend your legs to the maximum. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Inhale and slowly lower the weight back to the original position, ensuring that you do not go past the 90-degree angle limit. Repeat.

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Backward Lunge

Stand with your torso upright holding two dumbbells in your hands by your sides.

In preparation to step backward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance. Hold this position briefly before stepping backward. The raised foot should land on the toes first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor.

Inhale and lower your upper body down, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put more stress on the knee. Keep your front shin perpendicular to the ground.

Exhale, push up activating your thighs and butt muscles to return to your upright, starting position.. Repeat or change legs.


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Resistance band Squat and press

Stand on the band, hips width apart. Grab a handle in each hand and stand up straight. Contract your abs, bracing your torso. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.

Inhale and start with a squat, flexing the knees and hips to lower your body. Descend as far as possible, maintaining good posture in the spine, hips, and knees.

After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder as you exhale. Repeat.


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Dynamic seated Butterfly stretch

The butterfly stretch is one of the simplest stretches and works on your inner thighs, hips, and groin. It improves your flexibility for a variety of motion sports.

Sit on the floor or mat with your legs folded in front of you in a diamond shape with the soles of your feet together. Sit as upright and tall as possible, engage your abs stabilizing your spine. Keep your head aligned. Place your hands on the top of your feet.

In a controlled and fluid motion, move the legs slightly inward and toward each other and then contract the outside of the thighs to press the legs down back towards the floor, stretching through the inner thighs.

Continue this closing and opening of the legs about 12-15 reps.


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Static Lunge

The static lunge is a powerful exercise to engage your quads and gluteal muscles. It isn’t too far from a forward lunge :) The key difference in the static lunge is that you hold your position. Instead of stepping forward to perform your lunge, stand with one foot forward and the other back, making a triangle with your legs. Without moving your feet, lower your rear leg until your knee almost touches the floor while bending your front leg. Repeat with the other side.


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