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  • Get into your support hold, squeeze your core, and extend both legs in front of you, keeping your legs as straight as possible.
  • Try to focus on keeping your chest up and toes pointed to keep every muscle in your legs active.
  • Hold for time, working up to 30-second holds.
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  • Stand with one foot forward and other foot back with knees initially bent only slightly. Dip body down by bending legs more.
  • Immediately jump upward.
  • Quickly reposition legs and land with feet in opposite positions.
  • Immediately dip body down by bending legs just short of rear knee making contact with the floor.
  • Keep torso upright and hip of rear leg straight. Repeat sequence with opposite leg movement.
  • Continue jumps by while alternating leg positions.
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  • Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up.
  • Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position.
  • Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis.
  • At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee.
  • Complete all repetitions for one leg before switching to the other.
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  • Stand in front of low pulley facing to one side.
  • Attach cable cuff to far ankle. Step out away from stack and grasp ballet bar.
  • Stand on near foot and allow far leg to cross in front.
  • Move leg to opposite side of low pulley by abduction hip.
  • Return and repeat. Turn around and continue with opposite leg.
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  • Lie faceup on the floor with your knees bent and your feet on the floor.
  • Raise your hips until your body forms a straight line from your shoulders to your knees.
  • This is your starting position.
  • From here move both knees towards each other, using your hips.
  • Maintain tension in the glutes.
  • Slowly keep moving the knees towards each other and away from each other
  • Repeat for reps
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