1-LEG STAND
UP ( Push Through Heel, Straight Up) Stronger/Advanced..The
Deeper The Range of Motion
BILATERAL
KETTLEBELL SWING ( A KBell In Each Arm, and swing
simultaneously)..Make sure control movement
KETTLE BELL
SWING ( 1 arm only holds the kettle bell)...make sure to keep
complete control of movement
SQUAT..Legs & knees
aligned straight,Stay flat footed and do not lean forward on toes,
push through heels)
SUPINE
CABLE HIP EXTENSION ...do not jerk in motion, keep steady and
stable throughout the movement
SUPINE
CABLE LEG ADDUCTION...do not jerk in motion, keep steady and
stable throughout the movement
STIFF LEGGED
DEADLIFT ..Range of motion varies, this is one fluid movement
and come to complete stand up
STEP UP... The height of
the step up should be determined by the skill and the strength of
the individual
STANDING
CABLE HIP EXTENSION..do not jerk, keep steady and controlled
movement throughout the motion
SPLIT SQUAT
JUMPS ...This is an advanced exercise... One should make sure
individual has no knee issues
SPLIT SQUAT ...make
sure to align legs and knees straight, as well as making sure to do
a full range of motion
LATERAL
SLIDES...nice and controlled lateral slides, feet are only a
few inches off the ground, low impact..
LATERAL LUNGE
...Concentrate on staying flat footed, not on toes , and pushing
off with the lunging leg...
JUMP SQUATS..make
sure know knees issues, high impact exercise, make the jump into
the squat smooth
HAND
POSTED HIP EXTENSION...Do not jerk, nice controlled movement,
keep core strong, full range of motion
DEAD LIFT...Keep your
core strong, Keep back straight, do not try to muscle up with upper
body, lift w/legs...
Cable Kick
Back....This movement should be done in a smooth motion and
with core kept tight and straight
